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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 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. 10. The weight bench is designed to support a maximum user weight of 300 lbs. (136 kg) and a maximum total weight of 610 lbs. (277 kg). Do not place more than 310 lbs.
BEFORE YOU BEGIN reading this manual, please see the front cover of this manual. To help us assist you, note the product model number and serial number before contacting us. The model number and the location of the serial number decal are shown on the front cover of this manual. Thank you for selecting the versatile GOLD’S GYM® PRO SERIES weight bench. The weight bench offers an impressive selection of exercise stations designed to develop every major muscle group 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 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.
M4 x 16mm Self-tapping Screw (147) Curl Bar Spacer (178) 13mm x 15mm Spacer (154) M4 x 20mm Self-tapping Screw (120) 13mm x 63mm Spacer (54) M4 x 30mm Self-tapping Screw (79) Backrest Support Spacer (51) M6 x 15mm Bolt (144) M6 x 16mm Screw (141) M10 x 6.
ASSEMBLY • Tighten all parts as you assemble them, unless instructed to do otherwise. Make Assembly Easier 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.
3. Attach the Front Leg (3) to the Bench Frame (1) with two M10 x 100mm Screws (117) and two M10 Washers (148). Tighten the Screws used in steps 1 and 3. 3 148 1 117 3 4. Attach the Backrest (32) and the Headrest (99) to the Backrest Frame (8) with six M6 x 20mm Screws (122). 4 99 32 8 122 122 122 5. Attach the Backrest Support Spacer (51) between the two Backrest Supports (7) with an M10 x 165mm Bolt (123), two M10 Washers (148), and an M10 Nylon Locknut (153).
6. Grease an M10 x 165mm Bolt (123). Attach the Backrest Supports (7) and two Backrest Bushings (48) to the Bench Frame (1) with the Bolt, two M10 Washers (148), and an M10 Nylon Locknut (153). Do not overtighten the Nylon Locknut; the Backrest Supports must pivot easily. 6 153 148 155 7 Grease 8 Insert a 13mm x 63mm Spacer (54) into the Backrest Frame (8). Grease an M10 x 90mm Bolt (124).
9. Slide the Weight Spacer (160) onto the Leg Lever (4). 9 Grease the outside of the barrel of an M10 x 83mm Bolt Set (118). Attach the Leg Lever (4) to the Front Leg (3) with the Bolt Set. Make sure that the barrel of the Bolt Set is inserted through both sides of the bracket on the Leg Lever. 118 4 118 147 Attach the Curl Bar Pin/Tether (36) to the Leg Lever (4) with an M4 x 16mm Self-tapping Screw (147). Grease 3 36 160 10. Slide two Foam Pads (35) onto the Front Leg (3).
12. Attach the Curl Pad (34) to the Curl Post (10) with two M6 x 20mm Screws (122). 12 34 10 122 13. Orient one of the Front Uprights (11) and one of the Base Feet (16) as shown. Attach the Front Upright and the Base Foot to the Base (14) with two M10 x 155mm Screws (131). Then, orient a 38mm x 100mm Large Outer Cap (180) so that the thick end is at the bottom (see the inset drawing), and press it onto the Base Foot.
14. Orient a Rear Upright (12) as shown. Attach the Rear Upright to the Base (14) with two M10 x 110mm Screws (130) and two M10 Washers (148). Do not tighten the Screws yet. 14 Attach the other Rear Upright (12) to the Base (14) in the same way. Posts 12 12 130 148 14 15. Attach a Floor Guard (78) to the the Base (14) with two M4 x 20mm Self-tapping Screws (120). 15 Attach the remaining three Floor Guards (78) to the Base (14) in the same way.
16. Orient the Center Upright (13) as shown and insert it into the Base (14). Hold the Foot Plate (15) and the Weight Carriage Base (20) against the Base. Attach the Foot Plate, Center Upright, and Weight Carriage Base to the Base with two M10 x 110mm Screws (130). Do not tighten the Screws yet. 16 Bracket Attach the Foot Plate (15) to the Center Upright (13) with an M10 x 93mm Bolt (129), an M10 Washer (148), and an M10 Nylon Locknut (153). 13 153 148 20 129 14 130 15 17.
18. Attach the Left Spotter Hook (115) to a Barbell Spotter (109) with an M10 x 25mm Bolt (166) and an M10 Nylon Locknut (153). Do not overtighten the Nylon Locknut; the Left Spotter Hook must pivot easily. 18 104 Long End 153 Identify a Barbell Guide (112), which is slightly shorter than a Weight Carriage Guide (not shown). Slide a Barbell Spotter Bumper (111) and the Barbell Spotter (109) onto the Barbell Guide. 107 109 166 115 Orient a Barbell Carriage (104) as shown.
20. Attach a Barbell Guide (112) to the Top Frame (17) with an M10 x 55mm Bolt (127), two M10 Washers (148), two M10 x 6.5mm Spacers (151), and an M10 Nylon Locknut (153). 20 Attach the other Barbell Guide (not shown) to the Top Frame (17) in the same way. 153 148 151 See steps 14, 16, and 17. Tighten the M10 x 110mm Screws (130). 151 17 127 148 112 21. Attach a Weight Carriage Guide (21) to the Weight Carriage Base (20) with an M10 x 55mm Bolt (127), two M10 Washers (148), two M10 x 6.
23. Attach the Weight Carriage Frame (18) to the Weight Carriage Guides (21) with two M8 x 40mm Bolts (136) and two M8 Nylon Locknuts (170). Do not tighten the Nylon Locknuts yet. 23 170 18 136 21 24. Locate the indicated holes inside the Center Upright (13). Insert an M10 x 25mm Screw (128) into the lower hole, and tighten the Screw into the Weight Carriage Frame (18). Next, tighten an M10 x 25mm Screw (128) into the upper hole.
26. Grease the bottom of the Right Adjustment Bracket (24), and slide the Right Arm (23) onto the Right Adjustment Bracket. See the inset drawing. Orient two Bracket Retainers (73) so that the teeth bend downward. Tap the Bracket Retainers onto the Right Adjustment Bracket. 26 156 157 144 Attach the Right Arm (23) to Right Adjustment Bracket (24) with an M10 x 30mm Screw (134), an M10 Lock Washer (86), an M10 Large Washer (171), and a Bushing Cap (88).
29. Orient the Locking Bar (114) as shown. Hold the Locking Bar between the left Barbell Carriage (104) and the right Barbell Carriage (not shown). Insert the Barbell (113) into the left Barbell Carriage, the Locking Bar, and the right Barbell Carriage. Center the Barbell in the Barbell Carriages. Then, engage the Locking Bar into slots in the Front Uprights (11). 29 104 114 113 11 30. Attach a Barbell Adapter (102) to the Barbell (113) with an M10 x 25mm Screw (128) and a Large Washer (135).
32. Tighten three Weight Storage Tubes (67) onto a Rear Upright (12). 32 Attach the remaining three Weight Storage Tubes (not shown) onto the other Rear Upright (12) in the same way. 67 12 12 67 67 33. Attach an Upright Pin/Tether (28) to a Weight Rest (26) with an M4 x 16mm Self-tapping Screw (147). Hold the Weight Rest against one of the Front Uprights (11), and fully insert the Upright Pin into the Weight Rest and into one of the holes in the Front Upright.
34. See the CABLE DIAGRAM on page 34 to identify the cables as you assemble them. 34 Grease 143 Identify the Arm Cable (145). Grease an M8 x 22mm Shoulder Bolt (143). Attach the Cable to the Left Adjustment Bracket (25) with the Shoulder Bolt and an M8 Nylon Locknut (170). Make sure that the flat edge of the cable is against the Adjustment Bracket. Do not overtighten the Shoulder Bolt; the Cable must pivot easily. 145 170 25 143 145 25 170 35.
37. Wrap the Arm Cable (145) over a “V”-pulley (75). Attach the “V”-pulley, a Large Cable Trap (77), and two Full Pulley Guards (76) to the other side of the bracket on the Center Upright (13) with an M10 x 60mm Bolt (133) and an M10 Nylon Locknut (153). Make sure that the Cable Trap is oriented to hold the Cable in the groove of the “V”-pulley. 37 133 76 75 77 145 76 153 13 38. Grease an M8 x 22mm Shoulder Bolt (143).
40. Wrap the High Cable (81) around a Small Pulley (74). Attach the Small Pulley to the Top Frame (17) with an M10 x 45mm Bolt (140) and an M10 Nylon Locknut (153). 40 140 17 153 74 81 41. Feed the High Cable (81) through the indicated slot in the Top Frame (17). Wrap the Cable around a Small Pulley (74). Attach the Small Pulley to the Top Frame with an M10 x 45mm Bolt (140) and an M10 Nylon Locknut (153). 41 140 Slot 17 81 74 153 42. Wrap the High Cable (81) over a Small Pulley (74).
43. Wrap the High Cable (81) under a Small Pulley (74). Attach the Cable, a Small Cable Trap (93), and two Half Pulley Guards (91) to the second hole from the top of the “U”-bracket (158) with an M10 x 48mm Bolt (125) and an M10 Nylon Locknut (153). Make sure that the Cable Trap and the Half Pulley Guards are oriented as shown. 43 81 74 93 153 91 91 125 158 44. Wrap the High Cable (81) over a Small Pulley (74).
45. Feed the High Cable (81) through the indicated slot in the Top Frame (17). Wrap the Cable around a Small Pulley (74). Attach the Small Pulley to the Top Frame with an M10 x 45mm Bolt (140) and an M10 Nylon Locknut (153). 45 140 Slot 17 74 153 81 46. Feed the High Cable (81) through the Top Frame (17). 46 17 See the inset drawing. Insert the Cabling Rod (175) into the left Swivel Bracket (31) and the Top Frame (17). Attach the Cabling Rod to the High Cable (81).
47. Wrap the High Cable (81) over a Large Pulley (165). Attach the Large Pulley to the Swivel Bracket (31) with an M10 x 55mm Bolt (127), two M10 Washers (148), two M10 x 6.5mm Spacers (151), and an M10 Nylon Locknut (153). 47 Tighten the Cable Eyelet (174) as far as possible onto the end of the High Cable (81). Then, tighten the M8 Jam Nut (177) against the Cable Eyelet. 153 148 151 31 148 165 81 177 48. Identify the Rear Cable (94). Press the Weight Carriage Block (100) into the Weight Carriage (19).
50. Wrap the Rear Cable (94) under a Small Pulley (74). Attach the Small Pulley, a Small Cable Trap (93), and two Half Pulley Guards (91) at the second hole from either end of the two Pulley Plates (92) with an M10 x 48mm Bolt (125) and an M10 Nylon Locknut (153). Make sure that the Cable Trap and the Half Pulley Guards are oriented as shown. 50 91 94 74 153 93 91 92 51.
53. Wrap the Low Cable (80) over a Small Pulley (74). Attach the Small Pulley and two Half Pulley Guards (91) to the Double “U”-bracket (98) with an M10 x 45mm Bolt (140) and an M10 Nylon Locknut (153). Make sure that the Half Pulley Guards are oriented as shown. 53 98 91 153 74 140 91 80 54. Route the Low Cable (80) through the Weight Carriage Base (20) as shown. Attach two Small Pulleys (74) inside the Weight Carriage Base with two M10 x 55mm Bolts (127), four M10 Washers (148), four M10 x 6.
56. Wrap the Low Cable (80) under a Small Pulley (74). Attach the Small Pulley and two Half Pulley Guards (91) to the Weight Carriage Base (20) with an M10 x 45mm Bolt (140) and an M10 Nylon Locknut (153). Make sure that the Half Pulley Guards are oriented as shown. 56 80 74 91 91 153 140 20 57. Attach the Low Cable (80) to the “U”-bracket (158) with an M8 Nylon Locknut (170) and an M8 Washer (164) (see the inset drawing). Tighten the Nylon Locknut exactly two full turns onto the Cable.
ADJUSTMENT This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 35 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 several exercises. ADJUSTING THE SEAT AND BACKREST To adjust the position of the Seat (33) and the Backrest (32), first pull the Seat Knob (56).
USING THE LEG LEVER To use the Leg Lever (4), slide the desired weights (not included) onto the Leg Lever. Secure the weights with the Weight Clip (132). You can store unused weights on the weight storage tubes (not shown) on the rear uprights. 4 Weight WARNING: Do not put more than 150 lbs. (68 kg) on the Leg Lever (4). Always secure weights with a Weight Clip (132).
USING THE LOCKING BAR Grip the Locking Bar (114) with both hands. Turn the Locking Bar until the two hooks disengage the slots in the Front Uprights (11). Raise or lower the Locking Bar to a new position and turn it until the hooks engage slots in the Front Uprights. Hook 11 114 ADJUSTING THE ARMS To change the position of the Right Arm (23), pull the Arm Knob (85) out of the Right Adjustment Bracket (24).
ATTACHING THE ACCESSORIES TO THE HIGH PULLEY STATION To use the high pulley station, first place the desired weights on the weight carriage (see ADDING WEIGHTS TO THE BARBELL OR THE WEIGHT CARRIAGE on page 31). Next, attach the Lat Bar (58) to the High Cable (81) with a Cable Clip (63). For some exercises, the Chain (176) should be attached between the Lat Bar and the Cable with two Cable Clips.
MAINTENANCE Make sure that all parts are properly tightened each time the weight bench is used. 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 to clean the weight bench. TIGHTENING THE CABLES Woven cable, the type of cable used on the weight bench, can stretch slightly when it is first used. If there is slack in the cables before resistance is felt, the cables should be tightened.
CABLE DIAGRAM The diagram below shows the proper routing of the cables. The numbers in each drawing show the proper routing for that cable. Use the diagram to make sure that the cables, cable traps, and pulley guards are assembled correctly. If the cables, cable traps, and pulley guards are not assembled correctly, the weight bench will not function properly and damage may occur. Make sure that the cable traps do not touch or bind the cables. 2 6 2 3 4 5 3 7 High Cable (81) Length: 21 ft. 9 in. (6.
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.
COOLING DOWN 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. 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.
MONDAY Date: / / TUESDAY Date: / / WEDNESDAY Date: / / THURSDAY Date: / / FRIDAY Date: / EXERCISE WEIGHT SETS REPS WEIGHT SETS REPS WEIGHT SETS REPS AEROBIC EXERCISE EXERCISE AEROBIC EXERCISE EXERCISE / Make photocopies of this page for scheduling and recording your workouts.
PART LIST—Model No. GGCCBE8057.0 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 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 1 1 1 1 1 1 2 1 1 1 2 2 1 1 1 2 1 1 1 1 2 1 1 1 1 2 2 4 2 2 2 1 1 1 6 1 6 2 1 1 2 1 1 1 1 1 4 4 1 1 Description Key No. Qty.
Key No. Qty. 101 102 103 104 105 106 107 108 109 110 111 112 113 114 115 116 117 118 119 120 121 122 123 124 125 126 127 128 129 130 131 132 133 134 135 136 137 138 139 140 141 142 143 2 2 2 2 4 4 2 4 2 1 2 2 1 1 1 1 4 1 1 8 4 10 3 2 5 2 13 4 2 14 4 2 2 4 2 2 1 2 4 7 4 2 2 Description Key No. Qty.
EXPLODED DRAWING A—Model No. GGCCBE8057.
EXPLODED DRAWING B—Model No. GGCCBE8057.
EXPLODED DRAWING C—Model No. GGCCBE8057.
EXPLODED DRAWING D—Model No. GGCCBE8057.
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 of Canada, Inc.
