Golds Gym Ggsy20670 Owners Manual GGSY2067.0 257692
2014-07-19
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Model No. GGSY2067.0 Serial No. Write the serial number in the space above for future reference. Serial Number Decal (under seat) QUESTIONS? As a manufacturer, we are committed to providing complete customer satisfaction. If you have questions, or if parts are damaged or 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 a.m.–6 p.m. MST Sat. 8 a.m.–4 p.m. MST ON THE WEB: www.goldsgympowerflex.com CAUTION Read all precautions and instructions in this manual before using this equipment. Keep this manual for future reference. USER’S MANUAL TABLE OF CONTENTS WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 PART IDENTIFICATION CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5 ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 ADJUSTMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22 WEIGHT RESISTANCE CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .24 CABLE DIAGRAM . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .25 MAINTENANCE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .26 EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27 PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29 EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30 ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover WARNING DECAL PLACEMENT The warning decals shown here have been applied in the locations shown. If a decal is missing or illegible, call the telephone number on the front cover of this manual and request a free replacement decal. Apply the decal in the location shown. Note: The decal may not be shown at actual size. Keep hands and fingers clear of this area. This decal is on both sides of the upright and on the pivot frame. 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. 2 IMPORTANT PRECAUTIONS WARNING: To reduce the risk of serious injury, read all important precautions and instructions in this manual and all warnings on your weight system before using your weight system. ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product. 1. Before beginning any exercise program, consult your physician. This is especially important for persons over the age of 35 or persons with pre-existing health problems. 9. Keep hands and feet away from moving parts. 10. Always secure the weight stack with the lock pin and lock after exercising to prevent unauthorized use of the weight system (see LOCKING THE WEIGHT STACK on page 24). 2. It is the responsibility of the owner to ensure that all users of the weight system are adequately informed of all precautions. 3. Your weight system is intended for home use only. Do not use your weight system in a commercial, rental, or institutional setting. 11. Make sure that the cables remain on the pulleys at all times. If the cables bind as you are exercising, stop immediately and make sure that the cables are on the pulleys. 4. Use your weight system only on a level surface. Cover the floor beneath the weight system to protect the floor. 12. Always stand on the foot plate when performing an exercise that could cause the weight system to tip. 5. Inspect and properly tighten all parts regularly. Replace any worn parts immediately. 13. Never release the arms, leg lever, lat bar, or handle strap while weights are raised. The weights will fall with great force. 6. Keep children under age 12 and pets away from your weight system at all times. 14. Always disconnect the lat bar from the weight system when performing an exercise that does not use the lat bar. 7. Your weight system should not be used by persons weighing more than 300 lbs. (136 kg). 15. If you feel pain or dizziness while exercising, stop immediately and begin cooling down. 8. Wear appropriate exercise clothes when exercising; do not wear loose clothes that could become caught on your weight system. Always wear athletic shoes for foot protection. 16. Use your weight system only as described in this manual. 3 BEFORE YOU BEGIN Thank you for selecting the versatile GOLD’S GYM® XR 45 weight system. The weight system offers a selection of weight stations designed to develop every major muscle group of the body. Whether your goal is to tone your body, build dramatic muscle size and strength, or improve your cardiovascular system, the weight system will help you to achieve the specific results you want. 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. For your benefit, read this manual carefully before using the weight system. If you have questions after reading this manual, please see the front cover of this Before reading further, please review the drawing below and familiarize yourself with the parts that are labeled. To avoid a registration fee for any service needed under warranty, you must register the elliptical exerciser at www.iconservice.com/registration. ASSEMBLED DIMENSIONS: Height: 79 in. (200 cm) Width: 38 in. (97 cm) Depth: 64 in. (163 cm) High Pulley Station Arm Pin Shroud Arm Left Side Right Side Backrest Curl Pad Weight Leg Lever Pin Leg Lever Seat Low Pulley Station Foot Plate Note: The terms “right side” and “left side” are determined relative to a person sitting on the seat; they do not correspond to right and left on the drawings in the manual. 4 PART IDENTIFICATION CHART Refer to 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. M10 x 46mm Bolt (81) M4 Nylon Locknut (92) M6 Locknut (78) M8 Nylon Locknut (58) M10 Nylon Locknut (56) M10 x 51mm Bolt (66) M6 x 63mm Screw (70) M12 Nut (84) M8 x 63mm Carriage Bolt (87) Large Washer (85) M10 x 63mm Bolt (75) M10 Washer (57) M4 x 20mm Selftapping Screw (69) M10 x 64mm Bolt Set (98) M8 Washer (59) M5 x 20mm Selftapping Screw (64) M8 x 65mm Bolt (68) M10 x 65mm Bolt (97) M6 Washer (82) M8 x 20mm Screw (96) M10 x 67mm Bolt (71) M5 Washer (72) M10 x 20mm Screw (95) M10 x 70mm Bolt (86) M4 Washer (33) M4 x 8mm Bolt (91) M6 x 16mm Screw (62) M8 x 22mm Shoulder Bolt (65) M10 x 77mm Bolt (79) M10 x 85mm Bolt (67) M10 x 25mm Button Bolt (77) M10 x 155mm Bolt (74) 5 ASSEMBLY materials until assembly is completed. Make Assembly Easier • Place all parts in a cleared area and remove the packing materials. Do not dispose of the packing materials until assembly is completed. Everything in this manual is designed to ensure that the weight system can be assembled successfully by almost anyone. By setting aside plenty of time, assembly will go smoothly. • For help identifying small parts, use the PART IDENTIFICATION CHART on page 5. Before beginning assembly, carefully read the following information and instructions: • As you assemble the weight system, make sure all parts are oriented as shown in the drawings. • To hire an authorized service technician to assemble the weight system in your home, call 1-800-445-2480. • Tighten all parts as you assemble them, unless instructed to do otherwise. • Assembly requires two persons. • Assembly requires the included hex key and grease and the following tools (not included): • Because of its weight and size, the weight system should be assembled in the location where it will be used. Make sure that there is enough clearance to walk around the weight system as you assemble it. Two adjustable wrenches • To make assembly as easy as possible, we have divided the assembly process into four stages. The parts needed for each stage are found in individual hardware kits. Place all parts of the weight system in a cleared area and remove the packing materials. Do not dispose of the packing One Phillips screwdriver One rubber mallet One standard screwdriver Assembly will be more convenient if you have a socket set, a set of open-end or closed-end wrenches, or a set of ratchet wrenches. The Four Stages of the Assembly Process Frame Assembly—You will begin by assembling the base and the uprights that form the skeleton of the weight system. Cable Assembly—During this stage you will attach the cables and pulleys that connect the arms to the weights. Arm Assembly—During this stage you will assemble the arms and the leg lever. Seat Assembly—During the final stage you will assemble the seat and the backrest. 6 1 Frame Assembly Holes 1. 94 Before beginning assembly, make sure you understand the information on page 6. Insert the Front Base (94) into the Base (1). Then, insert two M8 x 63mm Carriage Bolts (87) up into the indicated holes in the Base. Note: It may be helpful to place a piece of tape over the bolt heads to hold them in place. 87 1 2. Identify the two Lower Weight Guides (25), which are marked with “R” (right) and “L” (left) stickers. Attach the Lower Weight Guides and the Base (1) to the Stabilizer (2) with two M10 x 67mm Bolts (71), two M10 Washers (57), and two M10 Nylon Locknuts (56); fully tighten the Nylon Locknuts. 2 Insert the Upper Upright (3) into the Lower Upright (93). Attach the Upper Upright with an M10 x 65mm Bolt (97), two M10 x 20mm Screws (95), four M10 Washers (57), and an M10 Nylon Locknut (56). 3 Attach the Lower Upright (93) to the Base (1) with the two indicated M8 x 63mm Carriage Bolts (87) and two M8 Nylon Locknuts (58). Do not tighten the Nylon Locknuts yet. 57 56 95 57 Right Left 57 97 57 25 25 93 57 56 71 58 57 58 71 87 7 1 2 3. Attach the Front Leg (7) to the Base (1) and the Front Base (94) with two M8 x 20mm Screws (96). Do not tighten the Screws yet. 3 Up Attach the Leg Bumper (60) to the Front Leg (7) with an M4 x 20mm Self-tapping Screw (69) and an M4 Washer (33). Make sure that the end of the Leg Bumper is pointing upward. 7 33 96 60 69 96 1 94 4. Attach the Seat Frame (6) to the Lower Upright (93) with two M8 x 65mm Bolts (68), two M8 Washers (59), and two M8 Nylon Locknuts (58). Do not tighten the Nylon Locknuts yet. 4 68 68 59 Attach the Seat Frame (6) to the Front Leg (7) in the same way. 6 68 58 59 68 59 7 58 59 8 93 58 5. Slide the two Weight Bumpers (27) onto the Lower Weight Guides (25). 5 Grease Orient seven Weights (22) so that the pin holes are on the bottom as shown. Slide the Weights onto the Lower Weight Guides (25). 22 Insert the Weight Tube Cap (23) into the Weight Tube (24). Next, insert the Weight Tube into the seven Weights (22). Make sure that the pin on the Weight Tube is oriented as shown. Pin 24 25 Pin Hole 25 Apply some of the included grease inside the indicated holes in the remaining Weight (22). Then, slide the Weight onto the Lower Weight Guides (25). 23 22 27 6. Identify the two Upper Weight Guides (21), which are marked with “R” (right) and “L” (left) stickers. Tighten the right Upper Weight Guide onto the right Lower Weight Guide (25). Next, tighten the left Upper Weight Guide onto the left Lower Weight Guide (25). 6 68 59 76 76 59 4 56 Attach the Top Frame (4) to the Upper Upright (3) with two M8 x 65mm Bolts (68), two M8 Washers (59), and two M8 Nylon Locknuts (58). Do not tighten the Nylon Locknuts yet. 58 Attach the Top Frame (4) between the Upper Weight Guides (21) with an M10 x 155mm Bolt (74), two M10 Washers (57), two 19mm Spacers (76), and an M10 Nylon Locknut (56). Do not tighten the Nylon Locknut yet. 57 74 57 58 3 21 21 Right Left 25 9 25 7. Attach the Left Cap (19) and the Right Cap (20) to the Lower Shroud (90) with two M5 x 20mm Self-tapping Screws (64) and two M5 Washers (72). Do not tighten the Self-tapping Screws yet. 7 62 82 78 82 18 62 Attach the Top Cap (18) to the Upper Shroud (17) with two M6 x 16mm Screws (62), four M6 Washers (82), and two M6 Locknuts (78). Do not tighten the Screws and the Locknuts yet. Attach the Upper Shroud (17) to the Lower Shroud (90) with four M4 x 8mm Bolts (91) and four M4 Nylon Locknuts (92). 17 91 91 92 91 90 20 72 64 10 72 19 92 8. Attach the Upper Shroud (17) to the Top Frame (4) with two M6 x 16mm Screws (62) and two M6 Washers (82). Do not tighten the Screws yet. 8 4 Attach the Lower Shroud (90) to the brackets on the Stabilizer (2) with two M6 x 16mm Screws (62) and two M6 Washers (82). Make sure that the brackets are inside the Lower Shroud. Tighten the four Screws used in this step. 17 82 62 See steps 2, 4, and 6. Tighten the Nylon Locknuts (56, 58). See step 3. Tighten the M8 x 20mm Screws (96). 90 62 See step 7. Tighten the M5 x 20mm Self-tapping Screws (64), the M6 x 16mm Screws (62), and the M6 Locknuts (78). 82 2 Bracket 82 9 Arm Assembly 98 7 Grease 9. Grease the outside of the barrel of an M10 x 64mm Bolt Set (98). Orient the Leg Lever (8) so that the welded support is on the side shown. Attach the Leg Lever to the Front Leg (7) with the Bolt Set. Make sure that the barrel of the Bolt Set is inserted through both sides of the bracket on the Front Leg. 8 Welded Support 11 98 62 10. Grease the M10 x 77mm Bolt (79). Attach the Pivot Frame (5) to the Top Frame (4) with the Bolt and an M10 Nylon Locknut (56). Do not overtighten the Nylon Locknut; the Pivot Frame must pivot easily. 10 4 Holes Attach the two Arm Pins (40) to the Pivot Frame (5) with two M4 x 20mm Self-tapping Screws (69). Insert the Arm Pins into the two holes in the Upper Upright (3). 56 69 79 5 3 Grease 40 69 40 11. Grease an M10 x 51mm Bolt (66). Attach a Cable Pivot (39) to the Left Arm (10) with the Bolt and an M10 Nylon Locknut (56). Do not overtighten the Nylon Locknut; the Cable Pivot must pivot easily. 11 66 9 Grease 39 Wet the inside of a Large Foam Pad (42) with soapy water. Slide the Large Foam Pad onto the Left Arm (10). 56 Attach a Handle (11) to the Left Arm (10) with two M10 x 25mm Button Bolts (77) and two M10 Washers (57). 10 42 11 57 Assemble the Right Arm (9) in the same way. 77 57 12 12. Grease an M10 x 85mm Bolt (67) and two Arm Bushings (44). Attach the Right Arm (9) to the Pivot Frame (5) with the Bolt, two M10 Washers (57), the two Arm Bushings, and an M10 Nylon Locknut (56). Do not overtighten the Nylon Locknut; the Right Arm must pivot easily. 12 Grease 9 44 5 67 57 Attach the Left Arm (10) to the Pivot Frame (5) in the same way. Grease 56 57 10 13 Cable Assembly 13. See the CABLE DIAGRAM on page 25 to identify the cables as you assemble them. 58 39 Identify the Arm Cable (54). Grease an M8 x 22mm Shoulder Bolt (65). Attach the Cable to the indicated Cable Pivot (39) with the Shoulder Bolt and an M8 Nylon Locknut (58). 54 Grease 65 13 14. Route the Arm Cable (54) over a “V”-pulley (46). Attach the “V”-pulley, a Large Cable Trap (50), two Full Finger Guards (41), and an M10 Washer (57) to the Upper Upright (3) with an M10 x 63mm Bolt (75) and an M10 Nylon Locknut (56). Make sure that the Cable Trap is oriented to hold the Cable in the groove of the “V”-pulley. 14 56 3 41 57 46 50 41 75 54 15. Route the Arm Cable (54) under a 90mm Pulley (48). Attach the Pulley and two Half Finger Guards (43) to the Double “U”-bracket (63) with an M10 x 46mm Bolt (81) and an M10 Nylon Locknut (56). Make sure that the Half Finger Guards are on the outside of the Double “U”bracket as shown. 15 54 56 48 43 63 81 16. Route the Arm Cable (54) over a “V”-pulley (46). Attach the “V”-pulley, a Large Cable Trap (50), two Full Finger Guards (41), and an M10 Washer (57) to the Upper Upright (3) with an M10 x 63mm Bolt (75) and an M10 Nylon Locknut (56). Make sure that the Large Cable Trap is oriented to hold the Cable in the groove of the “V”pulley. 16 43 75 41 50 57 41 46 54 3 56 14 17. Grease an M8 x 22mm Shoulder Bolt (65). Attach the Arm Cable (54) to the indicated Cable Pivot (39) with the Shoulder Bolt and an M8 Nylon Locknut (58). 17 Grease 54 65 18. Identify the Low Cable (53). Route the Cable through the Leg Lever (8) and the Front Leg (7). 39 58 18 Attach a 90mm Pulley (48) inside the Leg Lever (8), over the Low Cable (53), with an M10 x 67mm Bolt (71), two M10 Washers (57), two 12mm Spacers (52), and an M10 Nylon Locknut (56). 56 8 52 48 57 7 53 57 52 71 19. Attach a 90mm Pulley (48) inside the Front Leg (7), over the Low Cable (53), with an M10 x 67mm Bolt (71), two M10 Washers (57), two 12mm Spacers (52), and an M10 Nylon Locknut (56). 19 56 52 7 48 53 57 57 52 71 15 20. Route the Low Cable (53) under a 90mm Pulley (48) and through the Lower Upright (93). Attach the Pulley inside the Lower Upright with an M10 x 67mm Bolt (71), two M10 Washers (57), two 12mm Spacers (52), and an M10 Nylon Locknut (56). 20 56 52 93 57 48 53 57 52 71 21. Route the Low Cable (53) over a 90mm Pulley (48). Attach the Pulley and two Half Finger Guards (43) to the Double “U”-bracket (63) with an M10 x 46mm Bolt (81) and an M10 Nylon Locknut (56). Make sure that the Half Finger Guards are on the outside of the Double “U”bracket as shown. 21 56 63 43 43 48 53 22. Route the Low Cable (53) under a 90mm Pulley (48). Attach the Pulley and two Half Finger Guards (43) to the Base (1) with an M10 x 46mm Bolt (81) and an M10 Nylon Locknut (56). Make sure that the Half Finger Guards are on the outside of the bracket as shown. 81 22 56 43 48 53 81 1 16 43 Bracket 23. Attach the Low Cable (53) to the “U”-bracket (45) with an M8 Washer (59) and an M8 Nylon Locknut (58). See the inset drawing. Do not overtighten the Nylon Locknut; it should be threaded onto the end of the Cable so that only two threads are showing above the Nylon Locknut. 23 45 58 59 53 58 45 53 24. Identify the High Cable (55). Route the Cable up through the Top Frame (4) and over a 90mm Pulley (48). Attach the Pulley inside the Top Frame with an M10 x 67mm Bolt (71), two M10 Washers (57), two 12mm Spacers (52), and an M10 Nylon Locknut (56). 24 55 57 4 48 56 52 52 71 57 25. Route the High Cable (55) over a 90mm Thin Pulley (47) and down through the Top Frame (4). Attach the Thin Pulley inside the Top Frame with an M10 x 67mm Bolt (71), an M10 Washer (57), and an 11mm Spacer (49). Make sure that the Thin Pulley does not fall out of the Top Frame while you complete steps 26 and 27. 25 47 55 4 49 57 17 71 26. Wrap the High Cable (55) under a 90mm Pulley (48). Attach the Pulley, a Cable Trap (51), and two Half Finger Guards (43) at the upper hole in the “U”-bracket (45) with an M10 x 51mm Bolt (66) and an M10 Nylon Locknut (56). Make sure that the Cable Trap is oriented to hold the Cable in the groove of the Pulley and that the Half Finger Guards are on the outside of the “U”-bracket. 26 55 56 43 48 51 66 45 27. Route the High Cable (55) up through the Top Frame (4) and over a 90mm Thin Pulley (47). Attach the Thin Pulley inside the Top Frame with the M10 x 67mm Bolt (71) used in step 25, an 11mm Spacer (49), an M10 Washer (57), and an M10 Nylon Locknut (56). 43 27 55 56 49 47 4 57 28. Route the High Cable (55) over a 90mm Pulley (48) and down through the Top Frame (4). Attach the Pulley inside the Top Frame with an M10 x 67mm Bolt (71), two M10 Washers (57), two 12mm Spacers (52), and an M10 Nylon Locknut (56). 71 28 56 57 4 52 48 55 52 57 71 18 29. Note: For clarity, the Shrouds are not shown in this step. 29 55 Thread an M12 Nut (84) all the way onto the High Cable (55). Place a Large Washer (85) on top of the Weight Tube (24). 84 85 24 Tighten the High Cable (55) into the Weight Tube (24) until all the slack is removed from the cables. Tighten the M12 Nut (84) against the Large Washer (85). 30 Seat Assembly 3 30. Attach the Backrest (16) to the Lower Upright (93) and the Upper Upright (3) with two M6 x 63mm Screws (70) and two M6 Washers (82). 82 70 93 82 16 31. Attach the Seat (15) to the Seat Frame (6) with four M6 x 16mm Screws (62) as shown. 31 15 Wide End 6 62 19 70 32. Attach the Lock Plate (73) to the Front Leg (7) with an M10 x 70mm Bolt (86), an M10 Washer (57), and an M10 Nylon Locknut (56). Do not overtighten the Nylon Locknut; the Lock Plate must pivot easily. 32 56 57 69 38 Attach the Leg Lever Pin (38) to the Front Leg (7) with an M4 x 20mm Self-tapping Screw (69). Insert the Leg Lever Pin through the Leg Lever (8) and the Lock Plate (73). 86 8 73 7 33. Insert the Pad Tube (29) into the Front Leg (7). Slide two Small Foam Pads (28) onto the Pad Tube. Then, press two Pad Caps (34) into the Foam Pads. 33 34 29 28 Slide two Small Foam Pads (28) onto the Leg Lever (8). Then, press two Pad Caps (34) into the Foam Pads. 7 8 34 28 28 34 28 20 34 34. Attach the Curl Pad (14) to the Curl Post (13) with two M6 x 16mm Screws (62). 34 14 62 13 35. Make sure that all parts have been properly tightened. The use of the remaining parts will be explained in ADJUSTMENT, beginning on the following page. Before using the weight system, pull each cable a few times to make sure that the cables move smoothly around the pulleys. If one of the cables does not move smoothly, find and correct the problem. IMPORTANT: If the cables are not properly installed, they may be damaged when heavy weight is used. See the CABLE DIAGRAM on page 25 for proper cable routing. If there is any slack in the cables, you will need to remove the slack by tightening the cables. See MAINTENANCE on page 26. 21 ADJUSTMENT This section explains how to adjust the weight system. See the EXERCISE GUIDELINES on page 27 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 system is used. Replace any worn parts immediately. The weight system can be cleaned with a damp cloth and a mild, non-abrasive detergent. Do not use solvents. CHANGING THE WEIGHT SETTING To change the setting of a weight stack, insert a Weight Pin (26) under the desired Weight (22). Insert the Weight Pin so that the bent end touches the weight stack. Turn the bent end downward. 22 Note: Due to the cables and pulleys, the amount of resistance at each exercise station may vary from the weight setting. Use the WEIGHT RESISTANCE CHART on page 24 to find the approximate amount of resistance at each weight station. 26 ATTACHING THE ACCESSORIES 55 Attach the Lat Bar (35) to the High Cable (55) at the high pulley station with a Cable Clip (37). For some exercises, the Chain (83) should be attached between the Lat Bar and the Cable with two Cable Clips. Adjust the length of the Chain between the Lat Bar and the Cable so that the Lat Bar is in the correct starting position for the exercise to be performed. 37 83 The Lat Bar (35) or the Handle Strap (not shown) can be attached at either pulley stations in the same way. Always engage the Lock Plate (not shown) when using the low pulley station (see USING THE LOCK LEVER on page 23). 37 35 22 USING THE LOCK LEVER When using the low pulley station, engage the Leg Lever Pin (38) into the Leg Lever (8) and the Lock Plate (73). 38 8 73 CONVERTING THE ARMS To use the Arms (9, 10) as butterfly arms, insert the Arm Pins (40) into the holes in the Upright (3) and the Pivot Frame (5) as shown. 40 To use the Arms (9, 10) as press arms, insert the Arm Pins (40) into the holes in the Pivot Frame (5) and Arms. 9 3 Holes 5 10 USING THE CURL PAD To use the Curl Pad (14), remove the 50mm Round Inner Cap (30) from the Front Leg (7). Insert the Curl Post (13) into the Front Leg and secure it in place with the Curl Knob (61). Remove the Curl Pad (14) and replace the 50mm Round Inner Cap (30) into the Front Leg (7) when performing an exercise that does not require the Curl Pad. Store the Curl Pad away from the weight system. 14 30 13 61 7 23 LOCKING THE WEIGHT STACK Lock the weight stack by inserting the Lock Pin (89) through a Lower Weight Guide (25) and securing the Lock (88) onto the Lock Pin. 25 88 89 WEIGHT RESISTANCE CHART The chart below shows the approximate weight resistance at each exercise station. The numbers in the left column refer to the 12.5-lb. weights. Note: The weight resistance shown for the butterfly arm station is for each arm. The actual resistance at each station may vary due to differences in individual weights as well as friction between the cables, pulleys, and weight guides. WEIGHT BUTTERFLY ARM (lbs.) PRESS ARM (lbs.) HIGH PULLEY (lbs.) LEG LEVER (lbs.) LOW PULLEY (lbs.) 1 13 42 18 57 46 2 27 71 32 95 78 3 38 91 48 133 105 4 48 117 61 156 134 5 57 139 74 196 167 6 67 164 87 221 195 7 78 197 101 244 224 8 92 216 114 282 241 Note: 1 lb. = 2.2 kg 24 CABLE DIAGRAM The diagram below shows the proper routing of the cables. The numbers show the proper route for that cable. Use the diagram to make sure that the cables, cable traps, and finger guards have been assembled correctly. If the cables are not assembled correctly, the weight system will not function properly and damage may occur. Make sure that the cable traps do not touch or bind the cables. 4 5 High Cable (55) Length: 119 in. (301 cm) 3 2 1 4 2 5 Arm Cable (54) Length: 89 in. (226 cm) 1 6 3 6 4 Low Cable (53) Length: 128 in. (325 cm) 3 5 1 2 25 MAINTENANCE Make sure all parts are properly tightened each time the weight system is used. Replace any worn parts immediately. The weight system can be cleaned with a damp cloth and a mild, non-abrasive detergent. Do not use solvents. TIGHTENING THE CABLES Woven cable, the type of cable used on the weight system, can stretch slightly when it is first used. If there is slack in the cables before resistance is felt, the cables should be tightened. To tighten the cables, first insert the weight pin into the middle of the weight stack. Slack can be removed from these cables several ways: See the inset drawing. Tighten the M8 Nylon Locknut (58) that connects the end of the Low Cable (53) to the “U”-bracket (45). 48 Remove the M10 Nylon Locknut (56) and the M10 x 51mm Bolt (66) from the Cable Trap (51), the 90mm Pulley (48), the two Half Finger Guards (43), and the “U”-bracket (45). Reattach the Pulley, Cable Trap, and Half Finger Guards to the other hole in the “U”-bracket. Make sure that the Cable Trap is in the proper position and that the Low Cable (53) and Pulley move smoothly. 51 56 43 43 66 45 58 53 45 53 Loosen the M12 Nut (84) on the High Cable (55). Tighten the Cable into the Weight Tube (24) until the slack is removed from the Cable. Then, retighten the Nut against the Large Washer (85). 55 84 85 24 Do not overtighten the cables. If the cables are overtightened, the top weight will be lifted off the weight stack. If a cable tends to slip off the pulleys often, it may have become twisted. Remove the cable and reinstall it. If the cables need to be replaced, see ORDERING REPLACEMENT PARTS on the back cover of this manual. 26 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. (A “repetition” is one complete cycle of an exercise, such as one sit-up. A “set” is a series of repetitions.) Determining the appropriate length of time for each workout, and the numbers of repetitions and sets to complete, is an individual matter. Avoid overdoing it during the first few months of your exercise program. Progress at your own pace and be sensitive to your body’s signals. If you experience pain or dizziness while exercising, stop immediately and cool down. Find out what is wrong before continuing. Remember that adequate rest and a proper diet are important factors in any exercise program. 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. 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. 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. 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 workout to workout. 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. WARMING UP WORKING OUT 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 way 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. See 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. 27 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. 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. 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. 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. Record your weight and key body measurements at the end of every month. The key to achieving the greatest results is to make exercise a regular and enjoyable part of your everyday life. MUSCLE CHART O A P L B Q C R D S E T F G M U N H V I W J X K 28 A. B. C. D. E. F. G. H. I. J. K. L. M. N. O. P. Q. R. S. T. U. V. W. X. 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 (upper back) Posterior Deltoid (shoulder) 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) PART LIST—Model No. GGSY2067.0 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 51 1 1 1 1 1 1 1 1 1 1 2 1 1 1 1 1 1 1 1 1 2 8 1 1 2 1 2 4 1 8 5 1 1 4 1 2 3 1 2 2 4 2 8 4 1 2 2 9 2 2 1 Description Key No. Qty. 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 * * * * 10 1 1 1 22 31 11 7 1 1 12 1 2 2 3 2 6 4 2 8 2 1 1 2 2 4 2 1 1 3 10 1 1 1 1 2 1 1 1 4 4 1 1 2 2 1 1 – – – – Base Stabilizer Upper Upright Top Frame Pivot Frame Seat Frame Front Leg Leg Lever Right Arm Left Arm Handle Square Plate Curl Post Curl Pad Seat Backrest Upper Shroud Top Cap Left Cap Right Cap Upper Weight Guide Weight Weight Tube Cap Weight Tube Lower Weight Guide Weight Pin Weight Bumper Small Foam Pad Pad Tube 50mm Round Inner Cap 50mm Square Inner Cap 38mm Square Outer Cap M4 Washer Pad Cap Lat Bar Handgrip Cable Clip Leg Lever Pin Cable Pivot Arm Pin Full Finger Guard Large Foam Pad Half Finger Guard Arm Bushings “U”-bracket “V”-pulley 90mm Thin Pulley 90mm Pulley 11mm Spacer Large Cable Trap Cable Trap R0807A Description 12mm Spacer Low Cable Arm Cable High Cable M10 Nylon Locknut M10 Washer M8 Nylon Locknut M8 Washer Leg Bumper Curl Knob M6 x 16mm Screw Double “U”-bracket M5 x 20mm Self-tapping Screw M8 x 22mm Shoulder Bolt M10 x 51mm Bolt M10 x 85mm Bolt M8 x 65mm Bolt M4 x 20mm Self-tapping Screw M6 x 63mm Screw M10 x 67mm Bolt M5 Washer Lock Plate M10 x 155mm Bolt M10 x 63mm Bolt 19mm Spacer M10 x 25mm Button Bolt M6 Locknut M10 x 77mm Bolt Handle Strap M10 x 46mm Bolt M6 Washer Chain M12 Nut Large Washer M10 x 70mm Bolt M8 x 63mm Carriage Bolt Lock Lock Pin Lower Shroud M4 x 8mm Bolt M4 Nylon Locknut Lower Upright Front Base M10 x 20mm Screw M8 x 20mm Screw M10 x 65mm Bolt M10 x 64mm Bolt Set User’s Manual Exercise Guide Grease Packet Hex Key Note: Specifications are subject to change without notice. See the back cover of this manual for information about ordering replacement parts. *These parts are not illustrated. 29 EXPLODED DRAWING A—Model No. GGSY2067.0 R0807A 56 5 36 69 79 67 35 65 44 42 57 54 39 58 66 67 40 57 57 56 66 58 30 44 39 36 69 57 56 44 14 62 9 77 57 56 30 65 44 13 40 54 56 11 42 11 30 83 10 37 57 15 80 34 77 28 30 29 57 62 28 68 34 62 6 68 30 69 30 98 56 57 68 98 28 48 52 8 58 52 38 52 59 68 56 34 61 56 57 7 73 57 33 69 57 71 48 59 56 86 52 57 96 71 60 48 96 71 43 71 1 43 81 53 34 30 28 87 94 31 30 EXPLODED DRAWING B—Model No. GGSY2067.0 R0807A 48 56 48 43 63 56 56 48 43 81 56 43 43 51 56 43 59 48 57 31 62 68 62 57 71 47 55 18 82 76 56 62 82 74 57 78 58 57 41 56 12 57 71 82 59 46 41 57 48 82 59 50 49 52 45 53 75 52 52 66 81 31 52 57 49 4 43 58 57 82 57 41 57 50 55 32 46 56 84 41 75 85 3 56 57 95 57 93 16 57 82 95 22 17 70 91 24 97 82 22 92 70 21 23 91 91 25 92 88 58 56 57 91 89 90 59 52 26 31 52 27 57 48 27 71 57 56 58 58 62 57 82 20 72 64 82 72 31 19 62 2 31 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 this manual) • the name of the product (see the front cover of this manual) • the key number and description of the replacement part(s) (see the PART LIST and the EXPLODED DRAWING near the end of this manual) 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 pre-authorized 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 Part No. 257692 R0807A Printed in China © 2007 ICON IP, Inc.
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