Gold's Gym GGSY69320 manual Cooling Down, Staying Motivated

Page 35

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 work- out.

•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. Record your weight and key body measurements at the end of every month. Remember, the key to achiev- ing the greatest results is to make exercise a regular and enjoyable part of your everyday life.

 

 

 

MUSCLE CHART

 

 

N

A.

Sternomastoid (neck)

A

 

 

 

O

B.

Pectoralis Major (chest)

 

 

B

 

P

C.

Biceps (front of arm)

 

D.

Obliques (waist)

 

 

C

 

Q

E.

Brachioradials (forearm)

 

F.

Hip Flexors (upper thigh)

 

 

D

 

R

G.

Abductor (outer thigh)

 

H.

Quadriceps (front of thigh)

 

 

 

 

 

E

 

S

I.

Sartorius (front of thigh)

 

 

J.

Tibialis Anterior (front of calf)

 

 

 

F

L

T

K.

Soleus (front of calf)

G

 

 

L.

Rectus Abdominus (stomach)

M

 

M.

Adductor (inner thigh)

H

 

U

N.

Trapezius (upper back)

 

O.

Rhomboideus (upper back)

I

 

V

P.

Deltoid (shoulder)

 

Q.

Triceps (back of arm)

 

 

 

J

 

W

R.

Latissimus Dorsi (mid back)

 

 

 

S.

Spinae Erectors (lower back)

K

 

 

T.

Gluteus Medius (hip)

 

 

 

U.

Gluteus Maximus (buttocks)

 

 

 

V.

Hamstring (back of leg)

 

 

 

W.

Gastrocnemius (back of calf)

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Contents Customer HOT Line QUESTIONS?Model No. GGSY69320 Serial No Table of Contents Important Precautions Left Side Before YOU BeginRight Side Make Assembly Easier for Yourself AssemblyDo not tighten the Locknuts yet Frame AssemblyNot tighten the Bolts and Locknuts yet Tighten the Locknut the Roller must be able To roll easilyAssemble the other three Rollers 39 to Page Locknuts yet Right VKR Arm not shown Arm AssemblyDo not fully tighten the Locknut yet Repeat this step with the Left Butterfly Arm Butterfly Frame must be able to pivot easilyLocknut the Squat Knee Rest must be able to pivot easily BLY Cable AssemblyThat the Cable Trap is turned to hold the Cable Place Page Do not overtighten the Locknut the Pivot Is above the Leg Lever Cable Bracket must be able to pivot easilyPage Under the indicated Pulley Make sure the Cable is under the indicat Ed PulleyDrawing Pletely tighten the Locknut it should be tightLocate the Fly Cable 85. Attach the Cable Page Repeat this step with the other end of the Squat Arm Seat AssemblyLocate and open the parts bag labeled Seat Assembly Arm is shown removed for clarityTighten all of the M10 Nylon Locknuts 87 used in this step Page Adjusting the Curl PAD AdjustmentsAdjusting the Squat ARM, SEAT, or Butterfly Backrest Converting the Butterfly Arms Changing the Weight SettingUsing the DIP Assist Adjusting the Squat Knee Rest Bottom Weight Resistance ChartLbs Lbs Left TopTightening the Cables TroubleshootingCable Diagrams Leg Lever Cable Length 92 inches Dip CableLength 320 inches Exercise Guidelines Staying Motivated Cooling DownPart Identification CHART- Model No. GGSY69320 Page Cap Key Qty Description Part LIST-Model No. GGSY69320R0303A DRAWING-Model No. GGSY69320 ExplodedGGSY69320 Exploded DRAWING-ModelIcon Health & FITNESS, INC., 1500 S W., LOGAN, UT Ordering Replacement PartsLimited Warranty

GGSY69320 specifications

Gold's Gym GGSY69320 is a versatile and robust home gym system that has captured the attention of fitness enthusiasts seeking an effective workout solution. This innovative piece of equipment combines various elements to deliver a comprehensive fitness experience right in the comfort of your home, making it a popular choice among those aiming to build strength, increase endurance, or pursue a healthier lifestyle.

One of the standout features of the GGSY69320 is its multi-functionality. The gym system is equipped with a range of workout stations, including an adjustable bench press, leg developer, and lat pull-down attachment. This array enables users to target different muscle groups effectively, allowing for a full-body workout that engages the chest, back, arms, legs, and core.

The design of the Gold's Gym GGSY69320 is both sturdy and ergonomic. Constructed from high-quality steel, it ensures durability and stability during even the most intense workout sessions. The padded bench offers comfort while providing ample support, and the adjustable positions allow for a variety of exercises to be performed safely and effectively.

Incorporating advanced technology, this home gym also features an innovative weight system. The GGSY69320 utilizes a combination of traditional weight plates and pulley systems to create adjustable resistance. Users can easily switch from one weight setting to another, providing the flexibility to tailor workouts according to individual fitness levels and goals.

Safety and convenience are paramount in the design of the Gold's Gym GGSY69320. The gym features an integrated safety lock mechanism that helps to secure weight plates and attachments, preventing accidents during exercise. The compact footprint of the GGSY69320 also makes it ideal for home use, as it can fit into smaller spaces without compromising functionality.

Overall, the Gold's Gym GGSY69320 stands out for its comprehensive features, robust build, and user-friendly design. It caters to all skill levels—from beginners to advanced fitness aficionados—by offering a diverse range of workout options that can be customized to meet personal fitness goals. As more people look for effective solutions to stay active at home, the GGSY69320 is an excellent investment for anyone committed to their fitness journey.
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