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Gold's Gym GGBE0957.0 manual

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Table of contents for the manual

  • Page 1

    CAUTION Read all precautions and instruc - tions in this manual before using this equipment. Save this manu- al for future reference. Model No. GGBE0957.0 Serial No. Write the serial number in the space above for future reference. QUESTIONS? As a manufacturer , we are com- mitted to providing complete cus- tomer satisfaction. If y ou hav e question[...]

  • Page 2

    2 W ARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2 I MPORT ANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 BEFORE YOU BEGIN . . . . . . . . . . . . . .[...]

  • Page 3

    3 W ARNING: T o reduce the risk of serious injury , read all important precautions and instructions in this manual and all warnings on the weight bench before using the weight bench. ICON assumes no responsibility for personal injury or property damage sustained by or through the use of the weight bench. IMPORT ANT PRECAUTIONS 1. Before beginning a[...]

  • Page 4

    4 Backrest Knob Frame Backrest Bracket Seat Backrest Headrest Seat Pin BEFORE YOU BEGIN Thank you for selecting the versatile GOLD’S GYM ® PLA TINUM weight bench. The weight bench is designed to be used with your own weights to develop the major muscles of your upper body . For your benefit, read this manual carefully before using the weight ben[...]

  • Page 5

    5 M6 W asher (28) M10 Nylon Locknut (2) M10 x 180mm Bolt (23) M10 W asher (12) M8 Nylon Locknut (29) M4 x 15mm Screw (20) M8 W asher (27) M8 x 15mm Screw (19) M6 x 55mm Screw (24) M6 x 20mm Screw (21) M6 x 40mm Screw (22) M8 x 40mm Bolt (25) M8 x 70mm Carriage Bolt (26) P ART IDENTIFICA TION CHART See the drawings below to identify small parts used[...]

  • Page 6

    6 ASSEMBL Y 1. 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). Note: It may be helpful to place a piece of tape over the Carriage Bolts to hold them in place. 5 5 20 20 4 1 26 Before beginning assembly , make sure that you have read and understand[...]

  • Page 7

    7 2 1 29 4 26 3 4 3 1 9 Holes Holes 9 8 25 27 27 27 27 29 29 25 19 19 2. Attach the Frame (1) to the Base (4) with the two M8 x 70mm Carriage Bolts (26) and two M 8 Nylon Locknuts (29). D o not tighten the Nylon Locknuts yet. 3. Attach the Front Stabilizer (3) to the Frame (1) with four M8 x 15mm Screws (19). See step 2. Tighten the M8 Nylon Locknu[...]

  • Page 8

    8 5 11 9 24 24 28 6 10 28 28 21 7 28 22 6 13 24 5. Attach the Backrest (1 1) to the Backrest T ubes (9) with four M6 x 55mm Screws (24) and four M6 W ashers (28). D o not tighten the Screws yet. T hen, attach the Headrest (10) with two M6 x 55mm Screws (24) and two M6 W ashers (28). Do not tighten the Screws yet. 6. Attach the Seat (13) and the Sea[...]

  • Page 9

    9 8 9. Make sure that all parts are properly tightened before you use the weight bench. The use of the remaining parts will be explained in ADJUSTMENT on page 10. 7 2 9 15 7 1 12 12 7. Insert the Backrest Bracket (8) into the indicated slot in the Frame (1). Next, grease an M10 x 1 80mm Bolt (23). Attach the Backrest T ubes (9) and the Seat Carriag[...]

  • Page 10

    10 This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 1 1 for impor- tant information about how to get the most benefit from your exercise program. Also, refer to the accompanying exercise guide to see the correct form for several exercises. Make sure all parts are properly tightened each time you use the weig[...]

  • Page 11

    11 EXERCISE GUIDELINES T HE FOUR BASIC TYPES OF WORKOUTS Muscle Building T o increase the size and strength of your muscles, p ush them close to their maximum capacity . Y our mus- cles will continually adapt and grow as you progres- sively increase the intensity of your exercise. Y ou can adjust the intensity level of an individual exercise in two[...]

  • Page 12

    12 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. T ibialis Anterior (front of calf) K. Sol[...]

  • Page 13

    13 EXERCISE LOG Make copies of this page, and use the copies to schedule and record your strength and aerobic workouts. S cheduling and recording your workouts will help you to make exercise a regular and enjoyable part of your life. E xercise L bs. S ets R eps Exercise L bs. S ets R eps 1. 6. 2. 7. 3. 8 . 4. 9. 5. 10. Exercise Min. Dist. Speed Exe[...]

  • Page 14

    14 Key No. Qty . Description Key No. Qty . Description 1 1 Frame 2 1 M10 Nylon Locknut 3 1 Front Stabilizer 4 1 Base 5 2 Rear Stabilizer 6 1 Seat Frame 7 1 Seat Carriage 8 1 Backrest Bracket 9 2 Backrest T ube 10 1 Head rest 1 1 1 Backrest 12 2 M10 Washer 13 1 Seat 14 1 Seat Pin 15 1 Adjustment Knob 16 4 60mm Square Cap 17 4 40mm x 25mm Cap 18 1 40[...]

  • Page 15

    15 1 3 4 5 5 6 7 8 9 9 10 11 13 14 15 16 16 16 16 17 17 18 19 26 20 20 21 22 23 24 24 25 25 20 12 27 27 28 28 12 28 29 29 29 2 19 24 28 EXPLODED DRA WING—Model No. GGBE0957.0 R 0508A[...]

  • Page 16

    Part No. 265297 R0508A Printed in China © 2008 ICON IP , Inc. T o order replacement parts, please see the front cover of this manual. T o help us assist you, be prepared to pro- vide the following information when contacting us: • the model number and serial number of the product (see the front cover of the manual) • the name of the product (s[...]