GOLD S GYM GGBE1876.0 Power Series Space Saver Weight Bench User Manual
- June 17, 2024
- GOLD S GYM
Table of Contents
GOLD S GYM GGBE1876.0 Power Series Space Saver Weight Bench
Model No. GGBE1876.0
Serial No. Write the serial number in the space above for future reference.
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
ON THE WEB: www.goldsgympowerflex.com
CAUTION
Read all precautions and instructions in this manual before using this
equipment. Save this manual for future reference. GOLD’S GYM is a registered
trademark of Gold’s Gym International, Inc. This product is manufactured and
distributed under license from Gold’s Gym International, Inc.
IMPORTANT PRECAUTIONS
WARNING
To reduce the risk of serious injury, read the following important precautions
before using the weight bench.
- 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.
- It is the responsibility of the owner to ensure that all users of the weight bench are adequately informed of all precautions.
- The weight bench is intended for home use only. Do not use the weight bench in any commercial, rental, or institutional setting.
- Keep the weight bench indoors, away from moisture and dust. Place the weight bench on a level surface, with a mat beneath it to protect the floor or carpet.
- Make sure that there is enough clearance around the weight bench to mount, dismount, and use the weight bench.
- Keep children under 12 and pets away from the weight bench at all times.
- Inspect and properly tighten all parts regularly. Replace any worn parts immediately.
- Always make sure that the backrest knob is fully engaged before using the backrest.
- Wear appropriate clothes when exercising. Always wear athletic shoes for foot protection while exercising.
- The weight bench is designed to support a maximum user weight of 300 pounds and a maximum total weight of 510 pounds.
- Do not use the weight bench with more than 210 pounds of weight. Do not place more than 130 pounds on the leg lever. Note: The weight bench does not include weights.
- If you feel pain or dizziness at any time while exercising, stop immediately and begin cooling down.
- The decals shown below have been placed on the weight bench. If a decal is missing or illegible, call the toll-free telephone number on the front cover of this manual and order a free replacement decal.
- Apply the decal in the location shown.
WARNING
Before beginning this or any exercise program, consult your physician. This is
especially important for persons over the age of 35 or persons with pre-
existing health problems. Read all instructions before using. ICON assumes no
responsibility for personal injury or property damage sustained by or through
the use of this product.
BEFORE YOU BEGIN
Thank you for selecting the versatile GOLD’S GYM® POWER SERIES weight bench. The weight bench offers a selection of exercise stations designed to develop the major muscle group of the upper body. Whether your goal is to tone your body, build dramatic muscle size and strength, or improve your cardiovascular system, the weight bench will help you to achieve the specific results you want. For your benefit, read this manual carefully before using the weight bench. If you have questions after reading this manual, please see the front cover of this manual. To help us assist you, please note the product model number and serial number before contacting us.
The model number is GGBE1876.0. The serial number can be found on a decal attached to the weight bench (see the front cover of this manual). To avoid a registration fee for any service needed under warranty, you must register the weight bench at www.iconservice.com/registration. Before reading further, please review the drawing below and familiarize yourself with the parts that are labeled.
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 18. Note: Some small parts may have been pre attached. If a part is
not in the parts bag, check to see if it has been pre attached.
ASSEMBLY
Make Assembly Easier
Everything in this manual is designed to ensure that the weight bench can be
assembled successfully by almost anyone. However, the weight bench has many
parts and the assembly process will take time. By setting aside plenty of
time, assembly will go smoothly.To hire an authorized service technician to
assemble the weight bench, call toll-free
1-800-445-2480.
- Before beginning assembly, carefully read the following information and instructions:
- Because of its weight and size, the weight bench should be assembled in the location where it will be used. Make sure that there is enough clearance to walk around the weight bench as you assemble it.
- Place all parts in a cleared area and remove the packing materials. Do not dispose of the packing materials until assembly is completed.
- Tighten all parts as you assemble them, unless instructed to do otherwise.
- As you assemble the weight bench, make sure all parts are oriented as shown in the drawings.
- Assembly requires two persons.
- For help identifying small parts, use the PART IDENTIFICATION CHART.
- In addition to the included grease, assembly may require the following tools (not included):
- Two adjustable wrenches
- One rubber mallet
- One standard screwdriver
- One Phillips screwdriver
Assembly may be more convenient if you have a socket set, a set of open-end or closed-end wrenches, or a set of ratchet wrenches.
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Before beginning assembly, make sure that you have read and understand the information in the box above. See the PART IDENTIFICATION CHART for help identifying small partsAttach the Support (5) to the Base (1) with an
M10 x 55mm Button Screw (50) and two M10 x 80mm Button Screws (59). Orient the Base Foot (22) with the grooves in the position shown. Attach the Base Foot to the Base (1) with an M4 x 12mm Self-tapping Screw (61). -
Orient the Left Upright (6) with the indicated holes facing the direction shown. Attach the Crossbar (4) to the Left Upright with two M10 x 90mm Button Screws (47) and two M10 Washers (45). Do not tighten the Button Screws yet.
Attach the Crossbar (4) to the Right Upright (7) with two M10 x 90mm Button Screws (47) and two M10 Washers (45).
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Do not tighten the Button Screws yet. Orient the Crossbar Cap (21) as shown in the top inset drawing. Press the Crossbar Cap onto the Crossbar (4). Apply a small amount of the included grease to an M10 x 80mm Button Screw (59). Attach the Seat Frame (2) to the Support (5) with the Button Screw and an M10 Nylon Locknut (43). See the bottom inset drawing and identify the Seat Frame Knob (62). Tighten the Seat Frame Knob into the Seat Frame (2). Tighten the Backrest Knob (36) into the Seat Frame (2).
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Attach the Crossbar (4) to the Support (5) with an M10 x 55mm Button Screw (50), two M10 x 80mm Button Screws (59), and two M10 Washers (45). Do not tighten the Button Screws Yet. Attach the Base (1) to the Left and Right Uprights (6, 7) with four M10 x 90mm Button Screws (47) and four M10 Washers (45). Tighten the Button Screws (47, 50, 59) used in step 2 and this step. Attach the Left and Right Upright Feet (15, 17) to the Left and Right Uprights (6, 7) with four M4 x 12mm Self-tapping Screws (61).
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See the inset drawing. Orient the Front Leg Foot (19) and the Front Leg (3) as shown. Press the Front Leg Foot onto the Front Leg. Attach the Front Leg Foot (19) to the Front Leg (3) with two M4 x 12mm Self-tapping Screws ( 61). Next, attach the Front Leg to the Seat Frame (2) with two M10 x 70mm Button Bolts (48), two M10 Washers (45), and an M10 Nylon Locknut (43).
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Attach the Backrest Bracket (8) to the two Backrest Frames (9) with four M8 x 45mm Bolts (52), four M8 Washers (58), and four M8 Nylon Locknuts (44). Do not tighten the Nylon Locknuts yet. Orient the Backrest (18) with the wide end in the position shown. Attach the Backrest to the Backrest Frames (9) with four M6 x 48mm Screws (56) and four M6 Washers (46). Do not tighten the Screws yet.
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Pull the Backrest Knob (36) out as far as it will go. Insert the Backrest Bracket (8) into the slot in the Seat Frame (2).
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Then, engage the Backrest Knob into the Backrest Bracket. Apply grease to an M10 x 175mm Bolt (51). Attach the Backrest Frames (9) to the Seat Frame (2) with the Bolt, two M10 Washers (45), and an M10 Nylon Locknut (43).Do not overtighten the Nylon Locknut; the Seat Bracket and the Backrest Frames must be able to pivot easily.
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See the inset drawing. Insert an M8 x 16mm Bolt (60) into the Backrest Bracket (8).
Tighten an M8 Nylon Locknut (44) onto the Bolt. Tighten the M8 Nylon Locknuts (44) and the M6 x 48mm Screws (56) used in step 6. Attach the Curl Bumper (39) to the Curl Bar (11) with an M4 x 12mm Self-tapping Screw (61). -
See the inset drawing and identify the Curl Pin (38). Attach the Curl Bar (11) to the Leg Lever (10) with the Curl Pin. Attach the Curl Pin to the Leg Lever with an M4 x 12mm Self-tapping Screw (61).See the inset drawing and identify the Pins (34). Slide a Weight Rest (13) onto the Right Upright.
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Insert a Pin (34) through the Weight Rest and the Right Upright. Next, attach the Pin to the Weight Rest with an M4 x 12mm Self-tapping Screw (61). Repeat this step for the other side of the weight bench.
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Attach the Curl Pad (20) to the Curl Post (12) with two M6 x 23mm Screws (53).
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Make sure that all parts are properly tightened before the weight bench is used.
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The use of the remaining parts will be explained in ADJUSTMENTS, beginning on the next page.
ADJUSTMENTS
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 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.
ADJUSTING THE BACKREST
To adjust the position of the Backrest (18), pull the Backrest Knob (36) out
of the Seat Frame (2) as far as it will go. Raise or lower the Backrest, and
reengage the Backrest Knob into the Backrest Bracket (8).
USING THE CURL PAD
To use the Curl Pad (20), remove the indicated 50mm Round Inner Cap (25) and
insert the Curl Post (12) into the Front Leg (3). Tighten the Curl Knob (35)
into the Front Leg. Make sure that the Curl Knob passes through a hole in the
Curl Post. When performing exercises that do not require the Curl Pad (20),
remove the Curl Pad and reinsert the 50mm Round Inner Cap (25) into the Front
Leg (3).
USING THE LEG LEVER
The Leg Lever (10) can be used with standard weights or Olympic weights. To
use standard weights, slide a weight plate (not shown) onto the Leg Lever and
secure it with a 1″ Spring Clip (41). If you are using Olympic weights, slide
the Olympic Adapter (37) onto the Leg Lever (10). Attach the Olympic Adapter
with an M8 x 10mm Button Screw (55). Use a 2″ Spring Clip (42) to secure the
weight plates.
Note: Remove the Curl Bar (11) when using the Leg Lever (10).
ADJUSTING THE WEIGHT RESTS
To adjust the position of the Weight Rests (13), remove the Pins (34) from the
Left and Right Uprights (6, 7). Raise or lower the Weight Rests to the desired
position. Reengage the Pins into the Weight Rests and the Left and Right
Uprights. Make sure that the Weight Rests are at the same height.
REMOVING THE CURL BAR
To remove the Curl Bar (11), remove the Curl Pin (38) from the Leg Lever
(10).
STORING THE WEIGHT BENCH
Remove the Seat Frame Knob (62) from the Seat Frame (2), and lift the weight
bench to the position shown. Insert the Seat Frame Knob into the indicated
hole in the Support (5) and the Seat Frame. Make sure that the Seat Frame Knob
is inserted through the Seat Frame.
EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS
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. (A “repetition” is one complete cycle of an exercise, such as one sit-up. A “set” is a series of repetitions.)
The proper amount of resistance for each exercise depends upon the individual user. You must gauge your limits and select the amount of resistance that is right for you. Begin with 3 sets of 8 repetitions for each exercise you perform. Rest for 3 minutes after each set. When you can complete 3 sets of 12 repetitions without difficulty, increase the amount of resistance.
Toning
You can tone your muscles by pushing them to a moderate percentage of their
capacity. Select a moderate amount of resistance and increase the number of
repetitions in each set. Complete as many sets of 15 to 20 repetitions as
possible without discomfort. Rest for 1 minute after each set. Work your
muscles by completing more sets rather than by using high amounts of
resistance.
Weight Loss
To lose weight, use a low amount of resistance and increase the number of
repetitions in each set. Exercise for 20 to 30 minutes, resting for a maximum
of 30 seconds between sets.
Cross Training
- Cross training is an efficient way to get a complete and well-balanced fitness program. An example of a balanced program follows:
- Plan strength training workouts on Monday, Wednesday, and Friday.
- Plan 20 to 30 minutes of aerobic exercise, such as running on a treadmill or riding on an elliptical exerciser or exercise cycle, on Tuesday and Thursday.
- Rest from both strength training and aerobic exercise for at least one full day each week to give your body time to regenerate.
- The combination of strength training and aerobic exercise will reshape and strengthen your body, plus develop your heart and lungs.
PERSONALIZING YOUR EXERCISE PROGRAM
Determining the exact length of time for each workout, as well as the number
of repetitions or sets completed, is an individual matter. It is important to
avoid overdoing it during the first few months of your exercise program. You
should progress at your own pace and be sensitive to your body’s signals. If
you experience pain or dizziness at any time while exercising, stop
immediately and begin cooling down. Find out what is wrong before continuing.
Remember that adequate rest and a proper diet are important factors in any
exercise program.
WARMING UP
Begin each workout with 5 to 10 minutes of stretching and light exercise to
warm up. Warming up prepares your body for more strenuous exercise by
increasing circulation, raising your body temperature and delivering more
oxygen to your muscles.
WORKING OUT
Each workout should include 6 to 10 different exercises. Select exercises for
every major muscle group, emphasizing areas that you want to develop most. To
give balance and variety to your workouts, vary the exercises from session to
session. Schedule your workouts for the time of day when your energy level is
the highest. Each workout should be followed by at least one day of rest. Once
you find the schedule that is right for you, stick with it.
EXERCISE FORM
Maintaining proper form is an essential part of an effective exercise program.
This requires moving through the full range of motion for each exercise, and
moving only the appropriate parts of the body. Exercising in an uncontrolled
manner will leave you feeling exhausted. On the exercise guide accompanying
this manual you will find photographs showing the correct form for several
exercises, and a list of the muscles affected. Refer to the muscle chart on
the next page to find the names of the muscles. 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.
- Rest for a short period of time after each set. The ideal resting periods are:
- 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.
- Plan to spend the first couple of weeks familiarizing yourself with the equipment and learning the proper form for each exercise.
COOLING DOWN
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. 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.
STAYING MOTIVATED
For motivation, keep a record of each workout. List the date, the exercises
performed, the resistance used, and the numbers of sets and repetitions
completed. Make copies of the exercise logs found on pages 15 and 16. Use the
logs to record your weight and key body measurements at the end of every
month. Remember, the key to achieving the greatest results is to make exercise
a regular and enjoyable part of your everyday life.
MUSCLE CHART
- Sternomastoid (neck)
- Pectoralis Major (chest)
- Biceps (front of arm)
- Obliques (waist)
- Brachioradials (forearm)
- Hip Flexors (upper thigh)
- Abductor (outer thigh)
- Quadriceps (front of thigh)
- Sartorius (front of thigh)
- Tibialis Anterior (front of calf)
- Soleus (front of calf)
- Anterior Deltoid (shoulder)
- Rectus Abdominus (stomach)
- Adductor (inner thigh)
- Trapezius (upper back)
- Rhomboideus (shoulder)
- Posterior Deltoid (Upper Back)
- Triceps (back of arm)
- Latissimus Dorsi (mid back)
- Spinae Erectors (lower back)
- Gluteus Medius (hip)
- Gluteus Maximus (buttocks)
- Hamstring (back of leg)
- Gastrocnemius (back of calf)
MONDAY
Date
MONDAY
Date:
/ /
| EXERCISE| WEIGHT| SETS| REPS
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TUESDAY
Date
WEDNESDAY
Date:
| WEDNESDAY | EXERCISE | WEIGHT | SETS | REPS |
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Date:
/ /
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THURSDAY
Date:
FRIDAY
Date:
FRIDAY
Date:
/ /
| EXERCISE| WEIGHT| SETS| REPS
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Make photocopies of this page for scheduling and recording your workouts.
PART LIST— Model No. GGBE1876.0
Key No.| Qty.| Description| Key No.| Qty.|
Description
---|---|---|---|---|---
1| 1| Base| 34| 2| Pin
2| 1| Seat Frame| 35| 1| Curl Knob
3| 1| Front Leg| 36| 1| Backrest Knob
4| 1| Crossbar| 37| 1| Olympic Adapter
5| 1| Support| 38| 1| Curl Pin
6| 1| Left Upright| 39| 1| Curl Bumper
7| 1| Right Upright| 40| 6| Foam Pad
8| 1| Backrest Bracket| 41| 1| 1″ Spring Clip
9| 2| Backrest Frame| 42| 1| 2″ Spring Clip
10| 1| Leg Lever| 43| 3| M10 Nylon Locknut
11| 1| Curl Bar| 44| 5| M8 Nylon Locknut
12| 1| Curl Post| 45| 14| M10 Washer
13| 2| Weight Rest| 46| 5| M6 Washer
14| 3| Pad Tube| 47| 8| M10 x 90mm Button Screw
15| 1| Left Upright Foot| 48| 2| M10 x 70mm Button Bolt
16| 1| Seat| 49| 1| M10 x 57mm Bolt Set
17| 1| Right Upright Foot| 50| 2| M10 x 55mm Button Screw
18| 1| Backrest| 51| 1| M10 x 175mm Bolt
19| 1| Front Leg Foot| 52| 4| M8 x 45mm Bolt
20| 1| Curl Pad| 53| 4| M6 x 23mm Screw
21| 1| Crossbar Cap| 54| 1| M6 x 63mm Screw
22| 1| Base Foot| 55| 1| M8 x 10mm Button Screw
23| 2| 70mm Round Inner Cap| 56| 4| M6 x 48mm Screw
24| 6| Pad Cap| 57| 1| 50 x 38mm Inner Cap
25| 1| 50mm Round Inner Cap| 58| 4| M8 Washer
26| 2| 45mm Round Inner Cap| 59| 5| M10 x 80mm Button Screw
27| 3| 25mm Round Inner Cap| 60| 1| M8 x 16mm Bolt
28| 1| 25mm Round Outer Cap| 61| 11| M4 x 12mm Self-tapping Screw
29| 1| Olympic Adapter Cap| 62| 1| Seat Frame Knob
30| 4| Bushing| #| 1| User’s Manual
31| 4| 38mm Round Inner Cap| #| 1| Exercise Guide
32| 4| 25mm Square Inner Cap| #| 4| Hex Key
33| 4| Weight Rest Bushing| #| 1| Grease Pack
Note
indicates a non-illustrated part. Specifications are subject to change
without notice. See the back cover of this manual for information about
ordering replacement parts.
EXPLODED DRAWING—Model No. GGBE1876.0
ORDERING REPLACEMENT PARTS
To order replacement parts, please see the front cover of this manual. To help us assist you, please be prepared to give the following information:
- the MODEL NUMBER of the product (GGBE1876.0)
- the NAME of the product (GOLD’S GYM POWER SERIES weight bench)
- the SERIAL NUMBER of the product (see the front cover of this manual)
- the KEY NUMBER and DESCRIPTION of the part(s) (see the PART LIST and EXPLODED DRAWING on pages 18 and 19)
LIMITED WARRANTY
ICON Health & Fitness, Inc. (ICON), warrants this product to be free from defects in workmanship and material, under normal use and service conditions, for a period of ninety (90) days from the date of purchase. This warranty extends only to the original purchaser. ICON’s obligation under this warranty is limited to replacing or repairing, at ICON’s option, the product through one of its authorized service centers. All repairs for which warranty claims are made must be preauthorized by ICON.
If the product is shipped to a service center, freight charges to and from the
service center will be the customer’s responsibility. For in-home service, the
customer will be responsible for a minimal trip charge. This warranty does not
extend to any product or damage to a product caused by or attributable to
freight damage, abuse, misuse, improper or abnormal usage or repairs not
provided by an ICON authorized service center; products used
for commercial or rental purposes; or products used as store display models.
No other warranty beyond that specifically set forth above is authorized by
ICON.
ICON is not responsible or liable for indirect, special or consequential damages arising out of or in connection with the use or performance of the product or damages with respect to any economic loss, loss of property, loss of revenues or profits, loss of enjoyment or use, costs of removal or installation or other consequential damages of whatsoever nature. Some states do not allow the exclusion or limitation of incidental or consequential damages. Accordingly, the above limitation may not apply to you.
The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of merchantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth herein. Some states do not allow limitations on how long an implied warranty lasts. Accordingly, the above limitation may not apply to you. This warranty gives you specific legal rights. You may also have other rights which vary from state to state. ICON HEALTH & FITNESS, INC., 1500 S. 1000 W., LOGAN, UT 84321-9813