Model No. GGBE1657.0 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 a part is damaged or missing, PLEASE CONTACT OUR CUSTOMER SERVICE DEPARTMENT DIRECTLY. 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: www.goldsgympowerflex.
TABLE OF CONTENTS WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2 IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 PART IDENTIFICATION CHART . . . .
IMPORTANT PRECAUTIONS WARNING: To reduce the risk of serious injury, read the following important precautions before using the weight bench. 1. Read all instructions in this manual and all warnings on the weight bench before using the weight bench. Use the weight bench only as described in this manual. 6. Inspect and properly tighten all parts regular- ly. Replace any worn parts immediately. 7. Always make sure that the backrest post is fully engaged in a slot in the frame before using the backrest. 2.
BEFORE YOU BEGIN model number and serial number before contacting us. The model number is GGBE1657.0. The serial number can be found on a decal attached to the weight bench (see the front cover of this manual). Thank you for selecting the versatile GOLD’S GYM® weight bench. The weight bench offers a selection of exercise stations designed to develop the major muscle groups of the body.
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 on page 17. 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.
ASSEMBLY materials until assembly is completed. 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. By setting aside plenty of time, assembly will go smoothly. • As you assemble the weight bench, make sure all parts are oriented as shown in the drawings. • For help identifying small parts, use the PART IDENTIFICATION CHART on page 5.
2. Attach the Rear Stabilizer (3) to the Frame (1) with two M10 x 90mm Carriage Bolts (40) and two M10 Nylon Locknuts (57). Do not tighten the Nylon Locknuts yet. 2 57 3 40 1 57 Warning Decals 3. Attach the Seat (18) and the Seat Bracket (8) to the Frame (1) with two M6 x 80mm Screws (46) and two M6 Washers (53). 3 18 8 53 1 53 46 4. Attach the Frame (1) to the Front Leg (4) with two M10 x 85mm Bolts (43), two M10 Washers (52), and an M10 Nylon Locknut (57). Do not tighten the Nylon Locknut yet.
5. Apply a portion of the included grease to an M10 x 165mm Bolt (49). Attach the Backrest Post (15) to the Backrest Frames (16) with the Bolt, two M10 Washers (52), and an M10 Nylon Locknut (57). Do not tighten the Nylon Locknut yet. 5 19 Wide End 16 Attach the Backrest (19) to the Backrest Frames (16) with four M6 x 40mm Screws (48) and four M6 Washers (53). Do not tighten the Screws yet. Grease 49 52 53 48 52 57 53 48 6. Apply a portion of the included grease to an M10 x 165mm Bolt (49).
8. Insert the Long Pad Tube (36) into the bracket on the Front Leg (4). Slide two Foam Pads (22) onto the Long Pad Tube, and press a Pad Cap (23) into each Foam Pad. 8 23 Repeat this step with the two Short Pad Tubes (21). 22 4 36 21 Bracket 22 23 21 9. Attach the Bumper (30) to the Curl Bar (17) with an M4 x 19mm Screw (51). 9 Attach the Curl Bar (17) to the Leg Lever (5) with the Curl Bar Pin (33). Then, attach the Tether (34) on the Curl Bar Pin to the Leg Lever with an M4 x 19mm Screw (51).
11. Attach a Foot (39) to the Left Upright Base (9) with an M5 x 19mm Screw (50). Insert an M10 x 90mm Carriage Bolt (40) up into the Upright Base. 11 57 7 Attach the Left Upright Base (9) to the Base (7) with two M10 x 90mm Carriage Bolts (40), an M10 x 90mm Bolt (42), four M10 Washers (52), and three M10 Nylon Locknuts (57). Do not tighten the Nylon Locknuts yet. 52 57 10 52 42 9 40 Repeat this step for the Right Upright Base (10). 39 50 40 12.
ADJUSTMENT This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 13 for important 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 each exercise. Make sure all parts are properly tightened each time you use the weight bench. Replace any worn parts immediately. The weight bench can be cleaned with a damp cloth and a mild, non-abrasive detergent. Do not use solvents.
REMOVING THE CURL BAR When performing exercises that do not require the Curl Bar (17), pull the Curl Bar Pin (33) out of the Leg Lever (5) and remove the Curl Bar. 5 17 When attaching the Curl Bar (17), insert the Curl Bar Pin (33) completely through the Leg Lever (5). 33 ADJUSTING THE WEIGHT RESTS AND THE SAFETY SPOTTERS To adjust the height of the Weight Rests (12), raise the Weight Rests to the desired height and tighten an Adjustment Knob (35) into each Upright (11).
EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS PERSONALIZING YOUR EXERCISE PROGRAM Muscle Building To increase the size and strength of your muscles, 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 performed.
slowly as you stretch and do not bounce. Ease into each stretch gradually and go only as far as you can without strain. Stretching at the end of each workout is an effective way to increase flexibility. Rest for a short period of time after each set. The 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 workout. • Rest for 30 seconds after each set for a weight loss workout.
EXERCISE MONDAY WEIGHT SETS REPS WEIGHT SETS REPS WEIGHT SETS REPS Date: / / AEROBIC EXERCISE TUESDAY Date: / / WEDNESDAY EXERCISE Date: / / THURSDAY AEROBIC EXERCISE Date: / / EXERCISE FRIDAY Date: / / Make photocopies of this page for scheduling and recording your workouts.
EXERCISE MONDAY WEIGHT SETS REPS WEIGHT SETS REPS WEIGHT SETS REPS Date: / / TUESDAY AEROBIC EXERCISE Date: / / WEDNESDAY EXERCISE Date: / / THURSDAY AEROBIC EXERCISE Date: / / EXERCISE FRIDAY Date: / / Make photocopies of this page for scheduling and recording your workouts.
PART LIST—Model No. GGBE1657.0 Key No. Qty. 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 1 1 1 1 1 1 1 1 1 1 2 2 2 2 1 2 1 1 1 1 2 6 6 1 6 1 3 22 4 1 2 Description Key No. Qty.
EXPLODED DRAWING—Model No. GGBE1657.
EXPLODED DRAWING—Model No. GGBE1657.
ORDERING REPLACEMENT PARTS To order replacement parts, please see the front cover of this manual. To help us assist you, be prepared to provide 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 & Fitness, Inc.
