ProForm 500 F Elliptical User Manual
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ProForm 500 F Elliptical User Manual

ProForm 500 F Elliptical User Manual

English manual
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Table of Contents

Model No. GGBE1076.1
Serial No.
Write the serial number in the
space above for future reference.
Serial Number Decal
QUESTIONS?
As a manufacturer, we are com-
mitted to providing complete
customer satisfaction. If you
have questions, or if parts are
missing or damaged, PLEASE
DO NOT CONTACT THE STORE.
For assistance, contact our
Customer Service Department.
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 instruc-
tions in this manual before using
this equipment. Save this manu-
al for future reference.
USER'S MANUAL

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Summary of Contents for ProForm 500 F Elliptical

  • Page 1 Model No. GGBE1076.1 Serial No. USER’S MANUAL Write the serial number in the space above for future reference. Serial Number Decal QUESTIONS? As a manufacturer, we are com- mitted to providing complete customer satisfaction. If you have questions, or if parts are missing or damaged, PLEASE DO NOT CONTACT THE STORE.

  • Page 2: Table Of Contents

    TABLE OF CONTENTS WARNING DECAL PLACEMENT ............. .2 IMPORTANT PRECAUTIONS .

  • Page 3: Important Precautions

    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.

  • Page 4: Before You Begin

    BEFORE YOU BEGIN Thank you for selecting the versatile GOLD’S GYM ® The model number is GGBE1076.1. The serial number Power Series weight bench. The weight bench is can be found on a decal attached to the weight bench designed to be used with your own weights to develop (see the front cover of this manual).

  • Page 5: Part Identification Chart

    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 near the end of this manual. Note: Some small parts may have been preattached.

  • Page 6: Assembly

    ASSEMBLY • Tighten all parts as you assemble them, unless Make Assembly Easier instructed to do otherwise. Everything in this manual is designed to ensure • As you assemble the weight bench, make sure all that the weight bench can be assembled suc- parts are oriented as shown in the drawings.
  • Page 7 2. Attach the Frame (1) to the Base (4) with the two M8 x 70mm Carriage Bolts (26) and two M8 Nylon Locknuts (29). Do not tighten the Nylon Locknuts yet. 3. Attach the Front Stabilizer (3) to the Frame (1) with four M8 x 15mm Screws (19).
  • Page 8 5. Attach the Backrest (11) to the Backrest Plate (10) and the Backrest Tubes (9) with four M6 x 60mm Screws (24) and four M6 Washers (28). Do not tighten the Screws yet. Wide 6. Attach the Seat (13) to the Seat Plate (12) and the Seat Frame (6) and the Seat Carriage (7) Wide End with two M6 x 25mm Screws (21), two M6 x...
  • Page 9 7. Insert the Backrest Bracket (8) into the slot in the Frame (1) as shown. Next, grease an M10 x 180mm Bolt (23). Then, attach the Seat Frame (6) and the Backrest Tubes (9) to the Frame (1) with the Bolt, two M10 Washers (30), and an M10 Nylon Locknut (2).

  • Page 10: Adjustment

    ADJUSTMENT This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 11 for impor- tant 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 you use the weight bench.

  • Page 11: Exercise Guidelines

    EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS PERSONALIZING YOUR EXERCISE PROGRAM Muscle Building Determining the appropriate length of time for each To increase the size and strength of your muscles, workout, and the numbers of repetitions and sets to push them close to their maximum capacity.
  • Page 12 Rest for a short period of time after each set. The slowly as you stretch and do not bounce. Ease into ideal resting periods follow: each stretch gradually and go only as far as you can • Rest for three minutes after each set for a muscle without strain.
  • Page 13 EXERCISE WEIGHT SETS REPS MONDAY Date: AEROBIC EXERCISE TUESDAY Date: EXERCISE WEIGHT SETS REPS WEDNESDAY Date: AEROBIC EXERCISE THURSDAY Date: EXERCISE WEIGHT SETS REPS FRIDAY Date: Make photocopies of this page for scheduling and recording your workouts.

  • Page 14: Part List

    PART LIST—Model No. GGBE1076.1 R0607A Key No. Qty. Description Key No. Qty. Description Frame 40mm x 20mm Cap M10 Nylon Locknut M8 x 15mm Screw Front Stabilizer M4 x 15mm Screw Base M6 x 25mm Screw Rear Stabilizer M6 x 45mm Screw Seat Frame M10 x 180mm Bolt Seat Carriage...

  • Page 15: Exploded Drawing

    EXPLODED DRAWING—Model No. GGBE1076.1 R0607A...

  • Page 16: Ordering Replacement Parts

    ORDERING REPLACEMENT PARTS To order replacement parts, please see the front cover of this manual. To help us assist you, be prepared to pro- vide the following information when contacting us: • the model number and serial number of the product (see the front cover of the manual) •...

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