Model No. GGBE6974.1 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 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.
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. 1. Before beginning any exercise program, con- 11. Always set both spotters, both weight rests, and both safety spotters at the same height. sult your physician.
BEFORE YOU BEGIN Thank you for selecting the versatile GOLD’S GYM® GR 7000 weight bench. The weight bench 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 bench 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.
PART IDENTIFICATION CHART M8 Nylon Locknut (78) M6 Nylon Locknut (80) M10 x 25mm Button Screw (98) M8 x 42mm Hex Bolt (130) M10 Nylon Locknut (79) M10 x 42mm Button Bolt (96) M6 Washer (86) M10 x 46mm Button Bolt (100) M10 x 49mm Button Bolt (104) M8 Washer (94) M10 x 53mm Button Bolt (147) M10 Split Washer (93) M10 x 62mm Button Bolt (88) M6 x 64mm Screw (89) M10 Washer (84) M10 x 65mm Carriage Bolt (83) M10 Large Washer (76) M10 x 67mm Button Bolt (90) 5 M10 x 180mm Button Bolt (145) Refer
M6 x 38mm Screw (146) M10 x 73mm Button Screw (103) M6 x 35mm Screw (149) M10 x 73mm Hex Bolt (105) M8 x 20mm Hex Screw (21) M8 x 76mm Carriage Bolt (143) M10 x 19mm Buton Bolt (77) M10 x 76mm Button Bolt (102) M8 x 19mm Shoulder Bolt (85) M6 x 77mm Screw (87) M6 x 16mm Screw (148) M10 x 82mm Button Bolt (106) M4 x 16mm Screw (82) M4 x 10mm Screw (95) M10 x 85mm Button Bolt (144) M10 x 93mm Button Bolt (97) M10 x 95mm Button Bolt (92) M10 x 116mm Button Bolt (101) M10 x 154mm Button Bolt (99) 6
ASSEMBLY • For help identifying small parts, use the PART IDENTIFICATION CHART on pages 5 and 6. 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. • Tighten all parts as you assemble them, unless instructed to do otherwise.
2. Insert two M10 x 65mm Carriage Bolts (83) up through the Center Base (2). Place a piece of tape over the bolt heads to hold them in place. 2 Attach a Base (1) to the Center Base (2) with two M10 x 93mm Button Bolts (97), an M10 Split Washer (93), two M10 Washers (84), and an M10 Nylon Locknut (79). Do not tighten the Button Bolts yet. 2 79 93 83 Attach the other Base (not shown) to the Center Base (2) in the same manner. 84 1 3.
4. Attach the Left Support (6) to the left Base (1) with the indicated two M10 x 65mm Carriage Bolts (83) and two M10 Nylon Locknuts (79). Do not tighten the Nylon Locknuts yet. 4 34 82 Attach an Upright Cap (34) to the Left Upright (3) with two M4 x 16mm Screws (82). 82 7 Attach the Left Upright (3) to the Base (1) with the indicated two M10 x 65mm Carriage Bolts (83) and two M10 Nylon Locknuts (79). Do not tighten the Nylon Locknuts yet. 6 5 3 See the inset drawing.
6. Orient the Left Spotter (24) as shown. Slide the Left Spotter and two Guide Bumpers (27) onto the left Guide Rod (5). Then, engage the Left Spotter onto the Left Upright (3). 6 27 24 Repeat this step with the Right Spotter (not shown) and the right Guide Rod (not shown). 27 5 3 7. Slide the Right Guide (19) and the Left Guide (20) onto the Guide Rods (5). 7 5 19 Slide the Weight Bar (17) through the Left Guide (20), the Locking Bar (18), and the Right Guide (19).
9. Insert a Side Rod Cap (33) into a Side Top Frame (13). Set the Top Frame onto the left Guide Rod (5) and insert it into the Left Support (6). 9 90 13 Attach the Side Top Frame (13) to the Left Upright (3) and the Left Support (6) with two M10 x 73mm Button Screws (103), two M10 x 25mm Button Screws (98), four M10 Split Washers (93), and four M10 Washers (84). Do not tighten the Button Screws yet. 84 79 33 Insert an M10 x 67mm Button Bolt (90) through the Left Upright (3) and the Side Top Frame (13).
. Attach the Butterfly Frame (12) to the Backrest Upright (8) with two M10 x 67mm Button Bolts (90), two M10 Washers (84), and two M10 Nylon Locknuts (79). Do not tighten the Nylon Locknuts yet. 12 8 90 84 79 84 12 13. Apply some of the included grease to an M10 x 85mm Button Bolt (144) and the two Arm Bushings (31) in the Left Arm (10). Attach the Left Arm to the Butterfly Frame (12) with the Button Bolt and an M10 Nylon Locknut (79).
15. Attach the Foot Plate (9) to the Center Base (2) and the Backrest Upright (8) with four M10 x 19mm Button Bolts (77) and four M10 Nylon Locknuts (79). 15 79 See steps 2–12. Tighten all of the bolts, screws, and nylon locknuts. 8 77 See steps 14–15. Tighten all of the bolts, screws, and nylon locknuts. 2 77 16. The following steps are shown from the rear of the weight rack. See the CABLE DIAGRAMS on pages 29 and 30 to identify cables as you assemble them.
19. Route the Butterfly Cable (71) over a “V”-pulley (60). Attach the “V”-pulley, a Large Cable Trap (61), an M10 Washer (84), and two Full Finger Guards (39) to the Backrest Upright (8) with an M10 x 62mm Button Bolt (88) and an M10 Nylon Locknut (79). Make sure that the Large Cable Trap is oriented to hold the Cable in the groove of the “V”-pulley. 19 8 61 79 39 60 39 84 71 88 20. Attach the Butterfly Cable (71) to the Left Arm (10) with an M8 x 19mm Shoulder Bolt (85) and an M8 Nylon Locknut (78).
23. Wrap the High Cable (73) under a 90mm Pulley (58). Attach the Pulley, a Small Cable Trap (63), and two Half Finger Guards (40) to the two Pulley Plates (74) with an M10 x 53mm Button Bolt (147) and an M10 Nylon Locknut (79). Make sure that the Small Cable Trap is oriented to hold the Cable in the groove of the Pulley. 23 40 79 73 40 147 74 58 63 74 24. Wrap the High Cable (73) over a 90mm Pulley (58) and over the indicated rod in the Top Frame (16).
27. Identify the Low Cable (72). Route the Cable through the Backrest Upright (8) and under a 110mm Pulley (59). Attach the Pulley inside the Upright with an M10 x 93mm Button Bolt (97), two M10 Washers (84), two 25mm Spacers (55), and an M10 Nylon Locknut (79). 27 8 84 55 72 84 79 59 55 97 28. Route the Low Cable (72) over a 90mm Pulley (58). Attach the Pulley and two Half Finger Guards (40) to the Double “U”-bracket (46) with an M10 x 46mm Button Bolt (100) and an M10 Nylon Locknut (79).
31. Route the Low Cable (72) under a 90mm Pulley (58). Attach the Pulley and two Half Finger Guards (40) to the Center Base (2) with an M10 x 46mm Button Bolt (100) and an M10 Nylon Locknut (79). 31 72 40 58 100 2 40 79 32. Wrap the Low Cable (72) over a 90mm Pulley (58). Attach the Pulley to the Top Frame (16) with an M10 x 42mm Button Bolt (96) and an M10 Nylon Locknut (79). 32 79 96 16 58 72 33. Attach the Low Cable (72) to the “U”-bracket (47) with an M6 Washer (86) and an M6 Nylon Locknut (80).
35. Route the Long Cable (54) over a 90mm Pulley (58). Attach the Pulley and a Small Cable Trap (63) to the left Side Top Frame (13) with an M10 x 49mm Button Bolt (104) and an M10 Nylon Locknut (79). Make sure that the Cable Trap is oriented to hold the Cable in the groove of the Pulley. 35 54 58 104 79 63 13 36. Route the Long Cable (54) under a 90mm Pulley (58). Attach the Pulley and two Half Finger Guards (40) to a Base (1) with an M10 x 46mm Button Bolt (100) and an M10 Nylon Locknut (79).
39. Route the Long Cable (54) over a 90mm Pulley (58). Attach the Pulley, a Small Cable Trap (63), and two Half Finger Guards (40) to the lower hole of the “U”-bracket (47) with an M10 x 53mm Button Bolt (147) and an M10 Nylon Locknut (79). Make sure that the Cable Trap is oriented to hold the Cable in the groove of the Pulley. 39 147 47 40 40 79 63 58 54 40. Route the Long Cable (54) under a 90mm Pulley (58).
43. Route the Long Cable (54) over a 90mm Pulley (58). Attach the Pulley and a Small Cable Trap (63) to the right Side Top Frame (13) with an M10 x 49mm Button Bolt (104) and an M10 Nylon Locknut (79). Make sure that the Small Cable Trap is oriented to hold the Cable in the groove of the Pulley. 43 44. Route the Long Cable (54) through the Right Upright (4) and a Swivel Arm (32). Then, route the Cable over a 90mm Pulley (58).
47. Attach an Arm Pad (30) to the Right Arm (11) with two M6 x 77mm Screws (87) and two M6 Washers (86). Attach the other Arm Pad (30) to the Left Arm (10) in the same manner. 47 11 86 87 10 30 48. Slide two Weight Bumpers (37) onto the Left Support (6). Make sure that the flat edge of each Weight Bumper is facing the outside of the Left Support. 30 48 Slide two Weight Bumpers (37) onto the Right Support (not shown). 37 37 6 49.
51. Attach the Bench Stabilizer (108) to the Bench Frame (107) with two M8 x 76mm Carriage Bolts (143) and two M8 Nylon Locknuts (78). Do not tighten the Nylon Locknuts yet. 51 78 107 108 143 52. Attach the Leg Bumper (135) to the Front Leg (109) with an M4 x 16mm Screw (82). 52 105 Attach the Front Leg (109) to the Bench Frame (107) with two M10 x 73mm Hex Bolts (105), two M10 Washers (84), and two M10 Nylon Locknuts (79). 84 109 107 See steps 51 and 52.
54. Orient the two Backrest Frames (118) with the indicated holes nearer the bottom. Attach the Backrest Frames to the Backrest Bracket (111) with four M8 x 42mm Hex Bolts (130), four M8 Washers (94), and four M8 Nylon Locknuts (78). Do not tighten the Nylon Locknuts yet. 54 Holes 130 94 94 130 118 78 78 111 55. Attach the Backrest (117) to the Backrest Frames (118) with four M6 x 38mm Screws (146) and four M6 Washers (86). Do not tighten the Screws yet. 55 117 118 86 146 86 146 146 56.
57. Pull on the Bench Knob (124) and insert the Backrest Bracket (111) through the Bench Frame (107). Engage the Bench Knob into the Backrest Bracket. 57 111 124 107 58. Grease an M10 x 180mm Button Bolt (145). Attach the Backrest Frames (118) and the Seat Bracket (121) to the Bench Frame (107) with the Button Bolt, two M10 Washers (84), and an M10 Nylon Locknut (79). Do not overtighten the Nylon Locknut; the Backrest Frames and Seat Frame must pivot easily.
60. Attach the Curl Pad (114) to the Curl Post (113) with two M6 x 16mm Screws (148). 60 114 113 61. Attach the Curl Bumper (141) to the Curl Bar (112) with an M4 x 16mm Screw (82). 148 61 142 Attach the Curl Pin (142) to the Curl Bar (112) with an M4 x 10mm Screw (95). 95 141 82 112 62. Make sure that all parts are properly tightened. The use of all remaining parts will be explained in ADJUSTMENT starting below.
ADJUSTING THE WEIGHT RESTS 35 Before using a separate barbell (not included), set the Safety Spotters (36) at the lowest position to which you want your barbell to move. To move the Safety Spotters, lift them off the Uprights (3, 4 [not shown]). Set the Safety Spotters onto the Uprights at the desired height. 3 Then, adjust the Weight Rests (35) to a comfortable height for lifting and replacing the barbell in the same manner.
ADDING WEIGHT Slide the desired amount of weight (not included) onto the Weight Carriage (41), the Weight Bar (17), the Leg Lever (110), or your barbell (not included). Secure the weights with the Weight Clips (91). 6 91 WARNING: Do not place more 17 41 than 150 lbs. (68 kg) on the Weight Carriage (41). Do not place more than 310 lbs. (140 kg) on the Weight Bar (17), or on the Weight Rests (not shown), including the barbell.
ADJUSTING THE BACKREST PAD 115 Set the Backrest Pad (115) on the Backrest (117) in the desired position. Wrap the ends of the Pad under the Backrest and use the hook and loop fastener strips to hold it in place. 117 ATTACHING THE CURL PAD To use the Curl Pad (114), first remove the 50mm Square Cap (133) from the Front Leg (109). Insert the Curl Post (113) into the Front Leg and secure the Curl Post with the Curl Knob (136). Fully tighten the Curl Knob.
CABLE DIAGRAMS 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 system will not function properly and damage may occur. Make sure that the cable traps do not touch or bind the cables. 10 6 11 2 Long Cable (54) Length: 34 ft. 6 in. (10.
5 4 2 1 High Cable (73) Length: 13 ft. 6 in. (4.11 m) 3 6 6 4 Low Cable (72) Length: 23 ft. 11 in. (7.
MAINTENANCE 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 mild, non-abrasive detergent; do not use solvents. 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.
EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS PERSONALIZING YOUR EXERCISE PROGRAM Muscle Building To increase the size and strength of your muscles, push them close to their maximum capacity. Your muscles will continually adapt and grow as you progressively increase the intensity of your exercise. You can adjust the intensity level of an individual exercise in two ways: • by changing the amount of resistance used • by changing the number of repetitions or sets performed.
slowly as you stretch and do not bounce. Ease into each stretch gradually and go only as far as you can without strain. Stretching at the end of each workout is an effective way to increase flexibility. Rest for a short period of time after each set as follows: • Rest for three minutes after each set for a musclebuilding workout. • Rest for one minute after each set for a toning workout. • Rest for 30 seconds after each set for a weight loss workout.
PART LIST—Model No. GGBE6974.1 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 2 1 1 1 2 1 1 1 1 1 1 1 2 1 2 1 1 1 1 1 2 2 2 1 1 8 6 4 1 2 4 2 2 2 2 2 4 4 4 22 1 2 1 1 2 1 1 2 7 4 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 2 2 4 2 2 1 1 1 1 1 1 1 1 1 1 1 1 2 4 2 1 1 1 1 1 2 6 6 Description Key No. Qty.
EXPLODED DRAWING A—Model No. GGBE6974.
EXPLODED DRAWING B—Model No. GGBE6974.
EXPLODED DRAWING C—Model No. GGBE6974.
EXPLODED DRAWING D—Model No. GGBE6974.
ORDERING REPLACEMENT PARTS To order replacement parts, please see the front cover of this manual. To help us assist you, be prepared to provide the following information when contacting us: • the model number and serial number of the product (see the front cover of the manual) • the name of the product (see the front cover of this manual) • the key number and description of the part(s) (see the PART LIST and the EXPLODED DRAWING near the end of this manual) LIMITED WARRANTY ICON Health & Fitness, Inc.
