Gold's Gym GGCCBE8057.0 manual

Model No. GGCCBE8057.0 Serial No. Write the serial number in the space above for future reference. QUESTIONS? As a manufacturer , we are com- mitted to providing complete customer satisfaction. If y ou have questions, or if parts are damaged or missing, PLEASE CONT ACT OUR CUST OMER SER VICE DEP ARTMENT DIRECTL Y . CALL TOLL-FREE: 1-888-936-4266 Mo[...]

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

3 W ARNING: T o reduce the risk of serious injury , read all important precautions and i nstructions 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 [...]

4 Right Side Curl Bar BEFORE YOU BEGIN T hank you for selecting the versatile GOLD’S GYM ® PRO SERIES weight bench. The weight bench of fers an impressive selection of exercise stations designed to develop every major muscle group of the body . Whether your goal is to tone your body , build dramatic m uscle size and strength, or improve your car[...]

5 M10 x 155mm Screw (131) M8 Nylon Locknut (170) M6 Nylon Locknut (156) M8 Jamnut (177) Bracket Retainer (73) M10 x 100mm Screw (1 17) M10 x 1 10mm Screw (130) M10 x 30mm Screw (134) M10 x 60mm Bolt (133) M10 x 25mm Bolt (166) M10 x 93mm Bolt (129) M10 x 55mm Bolt (127) M10 x 65mm Bolt (137) M10 x 45mm Bolt (140) M10 x 90mm Bolt (124) M10 x 83mm Bo[...]

6 M6 W asher (149) M8 x 40mm Bolt (136) M8 x 65mm Bolt (146) M8 x 90mm Bolt (172) Large W asher (135) M8 W asher (164) M8 x 22mm Shoulder Bolt (143) M10 Lock W asher (86) M10 W asher (148) M6 x 16mm Screw (141) M4 x 16mm Self-tapping Screw (147) M10 Large W asher (171) M6 x 20mm Screw (122) M 4 x 20mm Self-tapping Screw (120) M4 x 30mm Self-tapping[...]

7 Before beginning assembly , carefully read the fol- lowing information and instructions: • Assembly requires two persons. Some steps may require three persons. • Because of its size, the weight bench should be assembled in the location where it will be used. Make s ure that there is enough clearance to walk around the weigh t bench as you ass[...]

8 3. Attach the Front Leg (3) to the Bench Frame (1) with two M10 x 100mm Screws (1 17) and two M 10 W ashers (148). T ighten the Screws used in steps 1 and 3. 4. Attach the Backrest (32) and the Headrest (99) to the Backrest Frame (8) with six M6 x 20mm Screws (122). 3 1 3 148 11 7 4 122 99 122 122 8 32 5. Attach the Backrest Support Spacer (51) b[...]

9 6. Grease an M10 x 165mm Bolt (123). Attach the B ackrest Supports (7) and two Backrest Bushings (48) to the Bench Frame (1) with the Bolt, two M 10 W ashers (148), and an M10 Nylon Locknut (153). Do not overtighten the Nylon Locknut; the Backrest Supports must pivot easily . I nsert a 13mm x 63mm Spacer (54) into the B ackrest Frame (8). Grease [...]

10 10. Slide two Foam Pads (35) onto the Front Leg (3). Then, press two Pad Caps (37) into the Foam Pads. Insert the two Pad T ubes (159) into the Leg Lever (4). Slide two Foam Pads (35) onto each Pad T ube. Then, press a Pad Cap (37) into each Foam Pad. 10 9. Slide the W eight Spacer (160) onto the Leg Lever (4). Grease the outside of the barrel o[...]

1 1 13. Orient one of the Front Uprights (1 1) 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. Attach the other Fron[...]

12 15. Attach a Floor Guard (78) to the the Base (14) with two M4 x 20mm Self-tapping Screws (120). Attach the remaining three Floor Guards (78) to the Base (14) in the same way . 15 78 78 78 14 120 120 120 14. Orient a Rear Upright (12) as shown. Attach the Rear Upright to the Base (14) with two M10 x 1 10mm Screws (130) and two M10 Washers (148).[...]

13 16. Orient the Center Upright (13) as shown and i nsert it into the Base (14). Hold the Foot Plate (15) and the Weight Carriage Base (20) against t he Base. Attach the Foot Plate, Center Upright, and Weight Carriage Base to the Base with two M10 x 1 10mm Screws (130). Do not tighten the Screws yet. A ttach the Foot Plate (15) to the Center Uprig[...]

14 18 19. Insert the Barbell Guide (1 12) into the indicated hole in the Base (14). Next, lift the Barbell Guide up into the hole in the T op Frame (not shown). Attach the Barbell Guide to the Base with an M10 x 55mm Bolt (127), two M10 W ashers (148), two M10 x 6.5mm Spacers (151), and an M10 Nylon Locknut (153). Engage the Left Spotter Hook (1 15[...]

15 20. Attach a Barbell Guide (1 12) to the T op Frame ( 17) with an M10 x 55mm Bolt (127), two M10 W ashers (148), two M10 x 6.5mm Spacers (151), a nd an M10 Nylon Locknut (153). Attach the other Barbell Guide (not shown) to the T op Frame (17) in the same way . S ee steps 14, 16, and 17. Tighten the M10 x 1 10mm Screws (130). 21. Attach a W eight[...]

16 23. Attach the W eight Carriage Frame (18) to the W eight Carriage Guides (21) with two M8 x 40mm Bolts (136) and two M8 Nylon Locknuts (170). Do n ot tighten the Nylon Locknuts yet. 23 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 Carria[...]

17 26. Grease the bottom of the Right Adjustment B racket (24), and slide the Right Arm (23) onto the Right Adjustment Bracket. See the inset d rawing. O rient two Bracket Retainers (73) so that the teeth bend downward. T ap the Bracket Retainers onto the Right Adjustment Bracket. A ttach the Right Arm (23) to Right Adjustment B racket (24) with an[...]

18 30. Attach a Barbell Adapter (102) to the Barbell (1 13) with an M10 x 25mm Screw (128) and a Large W asher (135). Then, press a 48mm x 3mm Round Inner Cap (103) into the Barbell Adapter . Attach the other Barbell Adapter (not shown) in the same way . 30 102 135 128 103 29. Orient the Locking Bar (1 14) as shown. Hold the L ocking Bar between th[...]

19 32. T ighten three Weight Storage T ubes (67) onto a R ear Upright (12). A ttach the remaining three Weight Storage T ubes (not shown) onto the other Rear Upright (12) in the same way . 12 12 67 67 67 33. Attach an Upright Pin/T ether (28) to a Weight Rest (26) with an M4 x 16mm Self-tapping Screw (147). Hold the Weight Rest against one of the F[...]

20 34. See the CABLE DIAGRAM on page 34 to iden- tify the cables as you assemble them. Identify the Arm Cable (145). Grease an M8 x 2 2mm 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 [...]

21 37. W rap the Arm Cable (145) over a “V”-pulley (75). Attach the “V”-pulley , a Large Cable T rap (77), a nd two Full Pulley Guards (76) to the other side of the bracket on the Center Upright (13) with an M 10 x 60mm Bolt (133) and an M10 Nylon Locknut (153). Make sure that the Cable T rap is oriented to hold the Cable in the groove of t[...]

22 40. W rap the High Cable (81) around a Small Pulley (74). Attach the Small Pulley to the T op Frame ( 17) with an M10 x 45mm Bolt (140) and an M10 Nylon Locknut (153). 4 0 140 41. Feed the High Cable (81) through the indicated slot in the T op Frame (17). Wrap the Cable around a Small Pulley (74). Attach the Small Pulley to the T op Frame with a[...]

23 43. W rap the High Cable (81) under a Small Pulley (74). Attach the Cable, a Small Cable T rap (93), a nd two Half Pulley Guards (91) to the second hole from the top of the “U”-bracket (158) with an M 10 x 48mm Bolt (125) and an M10 Nylon Locknut (153). Make sure that the Cable T rap and the Half Pulley Guards are oriented as shown. 4 3 125 [...]

24 45. Feed the High Cable (81) through the indicated slot in the T op Frame (17). W rap the Cable a round a Small Pulley (74). Attach the Small Pulley to the T op Frame with an M10 x 45mm B olt (140) and an M10 Nylon Locknut (153). 45 46. Feed the High Cable (81) through the T op Frame (17). See the inset drawing. Insert the Cabling Rod (175) into[...]

25 48. Identify the Rear Cable (94) . Press the Weight Carriage Block (100) into the Weight Carriage (19). Insert one end of the Rear Cable into the the center of the Weight Carriage Block. Attach the Cable and the Weight Carriage Block to the Weight Carriage with an M10 x 65mm Bolt (137), two M10 W ashers (148), two M10 x 20mm Spacers (150), and a[...]

26 5 0. W rap the Rear Cable (94) under a Small Pulley ( 74). Attach the Small Pulley , a Small Cable T rap (93), and two Half Pulley Guards (91) at the sec- ond hole from either end of the two Pulley Plates (92) with an M10 x 48mm Bolt (125) and an M10 N ylon Locknut (153). M ake sure that the Cable T rap and the Half Pulley Guards are oriented as[...]

27 53. W rap the Low Cable (80) over a Small Pulley (74). Attach the Small Pulley and two Half Pulley G uards (91) to the Double “U”-bracket (98) with an M10 x 45mm Bolt (140) and an M10 Nylon L ocknut (153). M ake sure that the Half Pulley Guards are oriented as shown. 53 54. Route the Low Cable (80) through the Weight Carriage Base (20) as sh[...]

28 56. W rap the Low Cable (80) under a Small Pulley (74). Attach the Small Pulley and two Half Pulley G uards (91) to the Weight Carriage Base (20) with an M10 x 45mm Bolt (140) and an M10 N ylon Locknut (153). M ake sure that the Half Pulley Guards are oriented as shown. 57. Attach the Low Cable (80) to the “U”-bracket (158) with an M8 Nylon [...]

29 This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 35 for impor- t ant 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 SEA T AND BACKREST T o adjust the position of the Seat [...]

30 4 132 Weight USING THE LEG LEVER T o use the Leg Lever (4), slide the desired weights (not included) onto the Leg Lever . Secure the weights w ith the Weight Clip (132). Y ou can store unused weights on the weight storage tubes (not shown) on the rear uprights. 28 28 29 26 11 W ARNING: Do not put more than 150 lbs. (68 kg) on the Leg Lever (4). [...]

31 1 14 11 ADJUSTING THE ARMS T o change the position of the Right Arm (23), pull the Arm Knob (85) out of the Right Adjustment Bracket (24). Then, rotate the Right Arm to the desired posi- tion, and reengage the Arm Knob into the Right Adjustment Bracket. Change the position of the Left Arm (22) in the same way . W ARNING: Always adjust both the A[...]

32 A TT ACHING THE ACCESSORIES TO THE HIGH PULLEY ST A TION T o use the high pulley station, first place the desired weights on the weight carriage (see ADDING WEIGHTS TO THE BARBELL OR THE WEIGHT C ARRIAGE 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 attache[...]

33 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 s[...]

34 CABLE DIAGRAM The diagram below shows the proper routing of the cables. The numbers in each drawing show the proper rout- ing 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 [...]

35 EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS Muscle Building T o increase the size and strength of your muscles, push 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 w[...]

36 The repetitions in each set should be performed smoothly and without pausing. The exertion stage of e ach repetition should last about half as long as the return stage. Proper breathing is important. Exhale d uring the exertion stage of each repetition and inhale during the return stroke. Never hold your breath. Rest for a short period of time a[...]

37 MONDA Y Date: / / EXERCISE WEIGHT SETS REPS EXERCISE WEIGHT SETS REPS EXERCISE WEIGHT SETS REPS AEROBIC EXERCISE AEROBIC EXERCISE TUESDA Y Date: / / WEDNESDA Y Date: / / THURSDA Y Date: / / FRIDA Y Date: / / Make photocopies of this page for scheduling and recording your workouts.[...]

38 Key No. Qty . Description Key No. Qty . Description 1 1 Bench Frame 2 1 Rear Leg 3 1 Front Leg 4 1 Leg Lever 5 1 Curl Bar Frame 6 1 Seat Carriage 7 2 Backrest Support 8 1 Backrest Frame 9 1 Seat Frame 10 1 Curl Post 1 1 2 Front Upright 12 2 Rear Upright 13 1 Center Upright 14 1 Base 15 1 Foot Plate 16 2 Base Foot 17 1 T op Frame 18 1 Weight Carr[...]

39 Key No. Qty . Description Key No. Qty . Description 101 2 38mm x 100mm Inner Cap 102 2 Barbell Adapter 103 2 48mm x 3mm Round Inner Cap 104 2 Barbell Carriage 105 4 Bar Slide Bushing 106 4 Barbell Bushing 107 2 Barbell Bumper 108 4 38mm Barbell Spotter Bushing 109 2 Barbell Spotter 1 10 1 Right Spotter Hook 1 1 1 2 Barbell Spotter Bumper 1 12 2 [...]

40 1 2 3 4 5 35 35 35 35 35 35 36 37 37 168 38 38 39 40 41 41 42 37 37 43 44 45 46 11 7 11 7 11 6 11 8 11 8 11 9 147 147 79 148 148 153 10 34 122 6 9 3 3 49 52 53 54 54 55 55 53 52 56 122 147 147 154 154 155 155 170 170 124 121 155 7 7 8 32 47 48 47 48 47 47 50 51 122 122 123 123 123 147 147 147 147 147 147 147 148 148 148 148 148 153 153 147 153 1[...]

41 11 12 13 11 12 14 15 26 27 28 26 27 28 28 29 30 29 30 31 57 5 8 59 59 60 61 62 62 63 6 4 65 66 67 68 67 68 67 68 67 68 67 68 67 68 69 70 71 72 70 71 72 179 165 165 165 75 75 76 76 76 76 77 77 78 78 78 78 80 28 81 133 133 126 126 127 127 127 129 127 130 130 131 130 148 148 147 149 148 148 148 148 148 148 151 151 151 169 169 151 147 147 147 120 12[...]

42 17 18 19 21 20 22 23 24 25 74 74 7 4 74 74 74 74 74 74 74 74 82 83 84 84 83 82 85 87 88 87 88 85 87 87 82 82 89 90 91 91 91 91 98 92 93 80 91 93 95 95 95 95 87 88 88 95 87 87 97 97 68 68 100 94 94 1 01 93 93 101 130 130 130 130 130 140 134 140 134 140 140 125 125 127 127 136 127 137 138 139 125 125 140 140 127 127 127 140 141 141 142 143 144 143[...]

43 1 02 1 03 104 105 1 06 106 105 107 108 109 108 11 0 111 11 2 11 2 11 3 11 4 105 102 103 106 105 107 108 109 11 5 108 111 106 127 148 151 148 151 127 148 151 151 148 166 166 132 153 153 153 104 1 61 161 128 135 128 135 161 161 153 EXPLODED DRA WING D—Model No. GGCCBE8057.0 R0707A[...]

Part No. 257926 R0707A Printed in China © 2007 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[...]