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 Troubleshooting Cable 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
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