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Model No. GGBE0957.0
Serial No.
Write the serial number in the USER’S MANUAL
space above for future reference.
Serial Number Decal
QUESTIONS?
As a manufacturer, we are com-
mitted to providing complete cus-
tomer satisfaction. If you have
questions, or if parts are missing,
PLEASE DO NOT CONTACT THE
STORE; please contact
Customer Care.
IMPORTANT: You must note the
product model number and
serial number (see the drawing
above) before contacting us:
CALL TOLL-FREE:
1-877-776-4777
Mon.–Fri. 6
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TABLE OF CONTENTS WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2 IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 PART IDENTIFICATION CH
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IMPORTANT PRECAUTIONS WARNING: To 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. 1. Before beginning any exercise program, 6. Inspect and properly tighten all parts regular- consult your physician. This is especially ly. Replace any worn parts immediately.
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BEFORE YOU BEGIN ® Thank you for selecting the versatile GOLD’S GYM model number and the location of the serial number PLATINUM weight bench. The weight bench is decal are shown on the front cover of this manual. designed to be used with your own weights to develop the major muscles of your upper body. To avoid a registration fee for any service needed under warranty, you must register the weight bench For your benefit, read this manual carefully before at www.iconservice.com/registration. u
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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 hardware kit, check to see if it has been preattached. M4 x 15mm Screw (20) M10 Washer (12) M8 x 15mm Screw (19) M6 x 20mm M8 Washer (27) Screw (21) M6 x 40mm Screw (22) M6 Washer (28) M8 x 40mm Bolt (25) M10 Nylon
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ASSEMBLY • Tighten all parts as you assemble them, unless Make Assembly Easier instructed to do otherwise. Everything in this manual is designed to ensure • As you assemble the weight bench, make sure all that the weight bench can be assembled suc- parts are oriented as shown in the drawings. cessfully by almost anyone. However, the weight bench has many parts and the assembly • For help identifying small parts, use the PART process will take time. Set aside plenty of time IDENTIFICATION CHAR
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2. Attach the Frame (1) to the Base (4) with the 2 29 two M8 x 70mm Carriage Bolts (26) and two M8 Nylon Locknuts (29). Do not tighten the Nylon Locknuts yet. 1 26 4 3. Attach the Front Stabilizer (3) to the Frame (1) 3 with four M8 x 15mm Screws (19). See step 2. Tighten the M8 Nylon Locknuts 1 (29). 3 19 19 4. Orient the two Backrest Tubes (9) so that the 4 indicated holes are closer to the tops of the Backrest Tubes. 9 Attach the Backrest Bracket (8) to the Backrest Tubes (9) with four M8 x
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5. Attach the Backrest (11) to the Backrest Tubes 5 (9) with four M6 x 55mm Screws (24) and four M6 10 Washers (28). Do not tighten the Screws yet. Then, attach the Headrest (10) with two M6 x 55mm Screws (24) and two M6 Washers (28). Do 11 not tighten the Screws yet. 9 28 28 24 24 28 24 6. Attach the Seat (13) and the Seat Carriage (7) 6 to the Seat Frame (6) with two M6 x 20mm Screws (21), two M6 x 40mm Screws (22), and 13 two M6 Washers (28). 7 6 28 22 21 8
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7. Insert the Backrest Bracket (8) into the indicated 7 slot in the Frame (1). Next, grease an M10 x 180mm Bolt (23). Attach the Backrest Tubes (9) 2 12 and the Seat Carriage (7) to the Frame (1) with the Bolt, two M10 Washers (12), and an M10 7 8 Nylon Locknut (2). Do not overtighten the 9 Nylon Locknut; the Backrest Tubes and the Seat Carriage must pivot easily. 12 23 See step 4. Tighten the M8 Nylon Locknuts Slot (29). Grease 1 See step 5. Tighten the M6 x 55mm Screws (24). 8. Note: For clari
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ADJUSTMENT This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 11 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 weight bench. Replace any worn parts immediate- ly. The weight bench can be cleaned with a damp cloth and a mild, non-abrasive detergent; do not u
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EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS The combination of strength training and aerobic exer- cise will reshape and strengthen your body, plus devel- Muscle Building op your heart and lungs. To increase the size and strength of your muscles, push them close to their maximum capacity. Your mus- PERSONALIZING YOUR EXERCISE PROGRAM cles will continually adapt and grow as you progres- sively increase the intensity of your exercise. You can Determining the appropriate length of time fo
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The repetitions in each set should be performed COOLING DOWN smoothly and without pausing. The exertion stage of each repetition should last about half as long as the End each workout with 5 to 10 minutes of stretching. return stage. Proper breathing is important. Exhale Include stretches for both your arms and legs. Move during the exertion stage of each repetition and inhale slowly as you stretch and do not bounce. Ease into during the return stroke. Never hold your breath. each stretch gradua
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EXERCISE LOG Make copies of this page, and use the copies to schedule and record your strength and aerobic workouts. Scheduling and recording your workouts will help you to make exercise a regular and enjoyable part of your life. Strength Exercise Lbs. Sets Reps Exercise Lbs. Sets Reps Date: 6. 1. 2. 7. 3. 8. 4. 9. 10. 5. Aerobic Exercise Min. Dist. Speed Date: Strength Exercise Exercise Lbs. Sets Reps Lbs. Sets Reps Date: 1. 6. 7. 2. 3. 8. 4. 9. 5. 10. Aerobic Exercise Min. Dist. Speed Date: S
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PART LIST—Model No. GGBE0957.0 R0508A Key No. Qty. Description Key No. Qty. Description 1 1 Frame 18 1 40mm x 20mm Cap 2 1 M10 Nylon Locknut 19 4 M8 x 15mm Screw 3 1 Front Stabilizer 20 5 M4 x 15mm Screw 4 1 Base 21 2 M6 x 20mm Screw 5 2 Rear Stabilizer 22 2 M6 x 40mm Screw 6 1 Seat Frame 23 1 M10 x 180mm Bolt 7 1 Seat Carriage 24 6 M6 x 55mm Screw 8 1 Backrest Bracket 25 4 M8 x 40mm Bolt 9 2 Backrest Tube 26 2 M8 x 70mm Carriage Bolt 10 1 Headrest 27 4 M8 Washer 11 1 Backrest 28 8 M6 Washer 12
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EXPLODED DRAWING—Model No. GGBE0957.0 R0508A 10 11 17 28 9 27 28 25 9 24 27 24 2 12 25 28 24 17 12 23 13 29 29 29 8 6 7 15 1 16 14 28 20 18 16 22 21 4 16 5 16 19 19 26 20 5 3 20 15
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ORDERING REPLACEMENT PARTS To order replacement parts, please see the front cover of this manual. To 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 (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 & Fitne
