Model No. GGBE1076.1
Serial No.
Write the serial number in the
space above for future reference.
Serial Number Decal
QUESTIONS?
As a manufacturer, we are committed to providing complete
customer satisfaction. If you
have questions, or if parts are
missing or damaged, PLEASE
DO NOT CONTACT THE STORE.
For assistance, contact our
Customer Service Department.
USER’S MANUAL
CALL TOLL-FREE:
1-877-776-4777
Mon.–Fri. 6 a.m.–6 p.m. MST
Sat. 8 a.m.–4 p.m. MST
ON THE WEB:
.goldsgympowerflex.com
www
CAUTION
Read all precautions and instruc
tions in this manual before using
this equipment. Save this manual for future reference.
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TABLE OF CONTENTS
ARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
W
MPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
I
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
PART IDENTIFICATION CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
ADJUSTMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14
EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
WARNING DECAL PLACEMENT
The decals shown here have been
applied to the weight bench. If a
decal is missing or illegible, call
the telephone number on the
front cover of this manual and
request a free replacement
decal. Apply the decal in the
location shown. Note: The decals
may not be shown at actual size.
GOLD'S GYM is a registered trademark of Gold's Gym International, Inc.
distributed under license from Gold's Gym International, Inc.
2
This product is manufactured and
IMPORTANT PRECAUTIONS
WARNING: To reduce the risk of serious injury, read all important precautions and
nstructions in this manual and all warnings on the weight bench before using the weight bench. ICON
i
assumes no responsibility for personal injury or property damage sustained by or through the use of
the weight bench.
1. Before beginning any exercise program, consult your physician. This is especially important for persons over the age of 35 or persons with pre-existing health problems.
2. Read all instructions in this manual
warnings on the weight bench
the weight bench. Use the weight bench only
as described in this manual.
3. It is the responsibility of the owner to ensure
that all users of the weight bench are adequately informed of all precautions.
4. The weight bench is intended for home use
only. Do not use the weight bench in any
commercial, rental, or institutional setting.
5.
Keep the weight
moisture and dust. Place the weight
a level surface, with a mat beneath it to protect the floor or carpet. Make sure that there
is enough clearance around the weight
to mount, dismount, and use the weight
bench
.
bench
indoors, away from
and all
before using
bench
bench
on
6. Keep children under age12 and pets away
f
rom the weight bench at all times.
7.
Inspect and properly tighten all parts regularly. Replace any worn parts immediately.
8.
Always make sure the backrest bracket is fully
engaged before using the backrest.
9.
Wear appropriate clothes when exercising.
Always wear athletic shoes for foot protection while exercising.
10.
The weight bench is designed to support a
maximum user weight of 300 lbs. (136 kg)
and a maximum total weight of 510 lbs. (231
kg) Do not use the weight bench with more
than 210 lbs. (95 kg) of weight. Note: The
weight bench does not include weights.
11.
If you feel pain or dizziness at any time while
exercising, stop immediately and begin cooling down.
3
BEFORE YOU BEGIN
hank you for selecting the versatile GOLD’S GYM
T
Power Series weight bench. The weight bench is
designed to be used with your own weights to develop
the major muscles of your upper body.
or your benefit, read this manual carefully before
F
using the weight bench. If you have questions after
reading this manual, please see the front cover of this
manual. To help us assist you, please note the product
model number and serial number before contacting us.
Backrest
®
he model number is GGBE1076.1. The serial number
T
can be found on a decal attached to the weight bench
(see the front cover of this manual).
To avoid a registration fee for any service needed
nder warranty, you must register the weight bench
u
at www.goldsgympowerflex.com/registration.
Before reading further, please review the drawing below
and familiarize yourself with the parts that are labeled.
ASSEMBLED DIMENSIONS:
Height: 48 in. (122 cm)
Width: 24 in. (122 cm)
Depth: 49 in. (124 cm)
Frame
Backrest Knob
Backrest Bracket
Seat
Seat Pin
4
M6 Washer (28)
M10 Nylon
Locknut (2)
M10 x 180mm Bolt (23)
M8 x 40mm Bolt (25)
M10 Washer (30)
M8 Nylon
Locknut (29)
M4 x 15mm
Screw (20)
M8 Washer (27)
M6 x 25mm
Screw (21)
M6 x 45mm Screw (22)
M8 x 15mm
Screw (19)
M6 x 60mm Screw (24)
M8 x 70mm Carriage Bolt (26)
PART IDENTIFICATION CHART
See the drawings below to identify small parts used in assembly. The number in parentheses by each drawing is
the key number of the part, from the PART LIST near the end of this manual. Note: Some small parts may
have been preattached. If a part is not in the parts bag, check to see if it has been preattached.
5
ASSEMBLY
Make Assembly Easier
Tighten all parts as you assemble them, unless
•
instructed to do otherwise.
Everything in this manual is designed to ensure
that the weight bench can be assembled successfully by almost anyone. However, the weight
bench has many parts and the assembly
process will take time. By setting aside plenty of
time, assembly will go smoothly.
Before beginning assembly, carefully read the following information and instructions:
• To hire an authorized service technician to
assemble the weight bench, call 1-800-445-2480.
• Assembly requires two persons.
• Because of its size, the weight bench should be
assembled in the location where it will be used.
Make sure that there is enough clearance to walk
around the weight bench as you assemble it.
• Place all parts in a cleared area and remove the
packing materials. Do not dispose of the packing
materials until assembly is completed.
• As you assemble the weight bench, make sure all
arts are oriented as shown in the drawings.
p
• For help identifying small parts, use the PART
IDENTIFICATION CHART on page 5.
• Assembly requires the following tools (not
included):
two adjustable wrenches
one rubber mallet
one standard screwdriver
one Phillips screwdriver
Assembly may be more convenient if you have a
socket set, a set of open-end or closed-end
wrenches, or a set of ratchet wrenches.
1.
Before beginning assembly, make sure
that you have read and understand the
information in the box above. See the
PART IDENTIFICATION CHART on page 5
for help identifying small parts.
Attach the two Rear Stabilizers (5) to the Base
(4) with four M4 x 15mm Screws (20).
Insert two M8 x 70mm Carriage Bolts (26) up
through the Base (4).
place a piece of tape over the Carriage Bolts
to hold them in place.
It may be helpful to
1
4
5
26
20
5
20
6
2. Attach the Frame (1) to the Base (4) with the two
M8 x 70mm Carriage Bolts (26) and two M8
ylon Locknuts (29). D
N
Locknuts yet.
o not tighten the Nylon
2
1
29
26
4
3. Attach the Front Stabilizer (3) to the Frame (1)
with four M8 x 15mm Screws (19).
See step 2 and tighten the M8 Nylon
Locknuts (29).
4. Orient the Backrest Tubes (9) so that the indicated holes are closer to the top of the Backrest
Tubes.
Attach the Backrest Bracket (8) to the Backrest
Tubes (9) with four M8 x 40mm Bolts (25), four
ashers (27), and four M8 Nylon
M8 W
Locknuts (29). Do not tighten the Nylon
Locknuts yet.
3
1
3
19
19
4
Holes
9
25
27
9
27
27
29
8
29
7
27
25
5. Attach the Backrest (11) to the Backrest Plate
(10) and the Backrest Tubes (9) with four M6 x
0mm Screws (24) and four M6 Washers (28).
6
Do not tighten the Screws yet.
5
Wide
End
11
28
24
0
1
9
28
24
6. Attach the Seat (13) to the Seat Plate (12) and
the Seat Frame (6) and the Seat Carriage (7)
with two M6 x 25mm Screws (21), two M6 x
45mm Bolts (22), and two M6 Washers (28).
6
13
6
21
Wide End
12
7
28
22
8
7. Insert the Backrest Bracket (8) into the slot in
the Frame (1) as shown. Next, grease an M10 x
80mm Bolt (23). Then, attach the Seat Frame
1
(6) and the Backrest Tubes (9) to the Frame (1)
ith the Bolt, two M10 Washers (30), and an
w
M10 Nylon Locknut (2). Do not overtighten the
Nylon Locknut; the Seat Bracket and
Backrest Tubes must pivot easily.
Engage the Adjustment Knob into the Backrest
Bracket. Then, tighten the Adjustment Knob (15)
into the Frame (1).
See step 4 and tighten the M8 Nylon
Locknuts (29). See step 5 and tighten the M6
x 60mm Screws (24).
7
2
30
15
9
Slot
6
1
8
30
Grease
3
2
8. Attach the Seat Pin (14) to the Seat Frame (6)
with an M4 x 15mm Screw (20).
Insert the Seat Pin (14) into a hole in the Seat
Frame (6) and the Frame (1). Note: For clarity,
the seat is not shown in this step.
9. Make sure all parts are properly tightened before you use the weight bench. The use of the remaining parts
will be explained in ADJUSTMENT, beginning on the next page.
8
1
20
14
6
9
ADJUSTMENT
This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 11 for impor-
ant information about how to get the most benefit from your exercise program. Also, refer to the accompanying
t
exercise guide to see the correct form for each exercise.
Make sure all parts are properly tightened each time you use the weight bench. Replace any worn parts immediate-
y. The weight bench can be cleaned with a damp cloth and a mild, non-abrasive detergent. Do not use solvents.
l
ADJUSTING THE BACKREST
To adjust the position of the Backrest (11), pull the
Adjustment Knob (15) out of the Frame (1). Raise
or lower the Backrest to the desired position.
Reengage the Adjustment Knob into the Backrest
Bracket (8).
inserted into one of the holes in the Backrest
Bracket.
Make sure the Adjustment Knob is
1
11
ADJUSTING THE SEAT
To adjust the Seat (13), first remove the Seat
Pin (14). Then, raise or lower the Seat to the
desired position and reengage the Seat Pin into the
Seat Frame (6) and the Frame (1).
15
8
13
1
6
14
10
EXERCISE GUIDELINES
THE FOUR BASIC TYPES OF WORKOUTS
Muscle Building
o increase the size and strength of your muscles,
T
push them close to their maximum capacity. Your muscles will continually adapt and grow as you progressively increase the intensity of your exercise. You can
adjust the intensity level of an individual exercise in
two ways:
• by changing the amount of resistance used
• by changing the number of repetitions or sets per-
formed. (A “repetition” is one complete cycle of an
exercise, such as one sit-up. A “set” is a series of
repetitions.)
The proper amount of resistance for each exercise
depends upon the individual user. You must gauge
your limits and select the amount of resistance that is
right for you. Begin with 3 sets of 8 repetitions for each
exercise you perform. Rest for 3 minutes after each
set. When you can complete 3 sets of 12 repetitions
without difficulty, increase the amount of resistance.
Toning
You can tone your muscles by pushing them to a moderate percentage of their capacity. Select a moderate
amount of resistance and increase the number of repetitions in each set. Complete as many sets of 15 to
20 repetitions as possible without discomfort. Rest for
1 minute after each set. Work your muscles by completing more sets rather than by using high amounts of
resistance.
Weight Loss
To lose weight, use a low amount of resistance and
increase the number of repetitions in each set.
Exercise for 20 to 30 minutes, resting for a maximum
of 30 seconds between sets.
Cross T
Cross training is an efficient way to get a complete and
well-balanced fitness program. An example of a balanced program follows:
• Plan strength training workouts on Monday,
Wednesday, and Friday.
• Plan 20 to 30 minutes of aerobic exercise, such as
running on a treadmill or riding on an elliptical exer
ciser or exercise cycle, on Tuesday and Thursday.
• Rest from both strength training and aerobic exercise
for at least one full day each week to give your body
time to regenerate.
The combination of strength training and aerobic exercise will reshape and strengthen your body, plus develop your heart and lungs.
raining
-
PERSONALIZING YOUR EXERCISE PROGRAM
Determining the appropriate length of time for each
orkout, and the numbers of repetitions and sets to
w
complete, is an individual matter. It is important to
avoid overdoing it during the first few months of your
exercise program. Progress at your own pace and be
sensitive to your body’s signals. If you experience pain
or dizziness at any time while exercising, stop immediately and begin cooling down. Find out what is wrong
before continuing. Remember that adequate rest and a
proper diet are important factors in any exercise program.
WARMING UP
Begin each workout with 5 to 10 minutes of stretching
and light exercise to warm up. Warming up prepares
your body for more strenuous exercise by increasing
circulation, raising your body temperature and delivering more oxygen to your muscles.
WORKING OUT
Each workout should include 6 to 10 different exercises. Select exercises for every major muscle group,
emphasizing areas that you want to develop most. To
give balance and variety to your workouts, vary the
exercises from workout to workout.
Schedule your workouts for the time of day when your
energy level is the highest. Each workout should be
followed by at least one day of rest. Once you find the
schedule that is right for you, stick with it.
EXERCISE FORM
Maintaining proper form is an essential part of an
effective exercise program. This requires moving
through the full range of motion for each exercise, and
moving only the appropriate parts of the body.
Exercising in an uncontrolled manner will leave you
feeling exhausted. On the exercise guide accompany
ing this manual you will find photographs showing the
correct form for several exercises, and a list of the
muscles affected. Refer to the muscle chart on the
next page to find the names of the muscles.
The repetitions in each set should be performed
smoothly and without pausing. The exertion stage of
each repetition should last about half as long as the
return stage. Proper breathing is important. Exhale
during the exertion stage of each repetition and inhale
during the return stroke. Never hold your breath.
-
11
Rest for a short period of time after each set. The
O
P
Q
R
S
T
U
V
X
W
N
M
J
G
F
H
I
K
E
C
D
B
A
L
MUSCLE CHART
A. Sternomastoid (neck)
B. Pectoralis Major (chest)
C. Biceps (front of arm)
D. Obliques (waist)
E. Brachioradials (forearm)
F. Hip Flexors (upper thigh)
G. Abductor (outer thigh)
H. Quadriceps (front of thigh)
I. Sartorius (front of thigh)
J. Tibialis Anterior (front of calf)
K. Soleus (front of calf)
L. Anterior Deltoid (shoulder)
M. Rectus Abdominus (stomach)
N. Adductor (inner thigh)
O. Trapezius (upper back)
P. Rhomboideus (upper back)
Q. Posterior Deltoid (shoulder)
R. Triceps (back of arm)
S. Latissimus Dorsi (mid back)
T. Spinae Erectors (lower back)
U. Gluteus Medius (hip)
V. Gluteus Maximus (buttocks)
W. Hamstring (back of leg)
X. Gastrocnemius (back of calf)
ideal resting periods follow:
Rest for three minutes after each set for a muscle
•
building workout.
Rest for one minute after each set for a toning work-
•
out.
• Rest for 30 seconds after each set for a weight loss
workout.
Plan to spend the first couple of weeks familiarizing
yourself with the equipment and learning the proper
form for each exercise.
COOLING DOWN
End each workout with 5 to 10 minutes of stretching.
Include stretches for both your arms and legs. Move
slowly as you stretch and do not bounce. Ease into
each stretch gradually and go only as far as you can
ithout strain. Stretching at the end of each workout
w
is an effective way to increase flexibility.
STAYING MOTIVATED
For motivation, keep a record of each workout. List the
date, the exercises performed, the resistance used,
and the numbers of sets and repetitions completed.
Make copies of the exercise logs found on pages 15
and 16. Use the logs to record your weight and key
body measurements at the end of every month.
Remember, the key to achieving the greatest results is
to make exercise a regular and enjoyable part of your
everyday life.
12
MONDAY
Date:
/
EXERCISE WEIGHT SETS REPS
/
TUESDAY
Date:
/ /
WEDNESDAY
Date:
/ /
THURSDAY
Date:
/ /
AEROBIC EXERCISE
EXERCISE WEIGHT SETS REPS
AEROBIC EXERCISE
FRIDAY
Date:
/ /
EXERCISE WEIGHT SETS REPS
Make photocopies of this page for scheduling and recording your workouts.
13
PART LIST—Model No. GGBE1076.1 R0607A
Key No. Qty. Description Key No. Qty. Description
1 1 Frame
2 1 M10 Nylon Locknut
3
4 1 Base
5 2 Rear Stabilizer
6 1 Seat Frame
7 1 Seat Carriage
8 1 Backrest Bracket
9 2 Backrest Tube
10 1 Backrest Plate
11 1 Backrest
12 1 Seat Plate
13 1 Seat
14 1 Seat Pin
15 1 Adjustment Knob
16 4 60mm Square Cap
17 4 40mm x 25mm Cap
Note: Specifications are subject to change without notice. See the back cover of this manual for information
about ordering replacement parts. *These parts are not illustrated.
1 Front Stabilizer
18 1 40mm x 20mm Cap
19 4 M8 x 15mm Screw
0 5 M4 x 15mm Screw
2
21 2 M6 x 25mm Screw
22 2 M6 x 45mm Screw
23 1 M10 x 180mm Bolt
24 4 M6 x 60mm Screw
25 4 M8 x 40mm Bolt
26 2 M8 x 70mm Carriage Bolt
27 4 M8 Washer
28 6 M6 Washer
29 6 M8 Nylon Locknut
30 2 M10 Washer
* - User’s Manual
* - Exercise Guide
* - Grease Packet
* - Hex Key
14
1
3
4
5
5
6
7
8
9
9
10
11
12
13
14
15
16
16
16
16
17
17
18
19
26
20
20
21
22
23
24
24
25
25
20
30
27
27
28
28
30
28
29
29
29
2
19
EXPLODED DRAWING—Model No. GGBE1076.1 R0607A
15
ORDERING REPLACEMENT PARTS
To order replacement parts, please see the front cover of this manual. To help us assist you, be prepared to pro-
ide the following information when contacting us:
v
• the model number and serial number of the product (see the front cover of the manual)
the name of the product (see the front cover of this manual)
•
• the key number and description of the part(s) (see the PART LIST and the EXPLODED DRAWING near the
end of this manual)
LIMITED WARRANTY
ICON Health & Fitness, Inc. (ICON) warrants this product to be free from defects in workmanship and
material, under normal use and service conditions, for a period of ninety (90) days from the date of purchase. This warranty extends only to the original purchaser. ICON's obligation under this warranty is limited to replacing or repairing, at ICON's option, the product through one of its authorized service centers.
All repairs for which warranty claims are made must be preauthorized by ICON. If the product is shipped
to a service center, freight charges to and from the service center will be the customer’s responsibility. For
in-home service, the customer will be responsible for a minimal trip charge.
to any product or damage to a product caused by or attributable to freight damage, abuse, misuse,
improper or abnormal usage or repairs not provided by an ICON authorized service center; products used
for commercial or rental purposes; or products used as store display models. No other warranty beyond
that specifically set forth above is authorized by ICON.
ICON is not responsible or liable for indirect, special or consequential damages arising out of or in con
nection with the use or performance of the product or damages with respect to any economic loss, loss
of property, loss of revenues or profits, loss of enjoyment or use, costs of removal or installation or other
consequential damages of whatsoever nature. Some states do not allow the exclusion or limitation of incidental or consequential damages. Accordingly, the above limitation may not apply to you.
The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of
merchantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth
herein. Some states do not allow limitations on how long an implied warranty lasts. Accordingly
limitation may not apply to you.
This warranty does not extend
, the above
-
This warranty gives you specific legal rights. You may also have other rights which vary from state to state.
ICON HEAL
Part No. 255070 R0607A Printed in China © 2007 ICON IP, Inc.
TH & FITNESS, INC., 1500 S. 1000 W
., LOGAN, UT 84321-9813
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