Gold's Gym home fitness equipment is manufactured and distributed by Icon Health & Fitness. Gold's Gym machines are compact workout stations that are modestly priced. For example, the XR 45 sells for $399 as of April, 2011. These machines offer a range of selected possible exercises that add up to a full body workout.
Curl
The curl is an isolated exercise that targets your biceps and works your brachialis and brachioradialis muscles. It utilizes your trapezius muscles, levator scapulae and wrist flexors as stabilizers. To perform this exercise on your Gold's Gym machine, place your weights on the curl bar. Sit on the bench facing the preacher pad, grasp the lever handles with your wrists facing upward and rest your elbows on the preacher pad. Pull the lever handles up toward your chin. Pause for a one second count at the apex before slowly lowering your arms to their starting position.
Squat
The squat is an excellent compound exercise for working your lower body. This exercise focuses on your quadriceps, gluteus maximus, adductor magnus and soleus muscles groups. It utilizes your hamstrings, calves, obliques, rectus abdominis and erector spinae as stabilizers. Perform this exercise by starting with the barbell racked at your upper chest level. Position the bar on the back of your shoulders and grasp the barbell with both hands to the sides. Remove the bar from the rack and stand with your legs shoulder-width apart. Bend your knees forward and allow your hips to bend back behind you until your thighs are parallel with the floor. Pause for a one second count before returning to your starting position. Keep your back straight and your knees pointed the same direction as your feet throughout the exercise.
Bench Press
Performing the bench press will work out your pectoral muscles, anterior deltoid and triceps, as well as working your biceps brachii as a stabilizer muscle. Perform the bench press by positioning the bench in the flat position. Lay on your back with your head toward the barbell rack. Reach up and grasp the barbell with both hands in a shoulder-width grip and remove it from the rack. Lower the barbell to the middle of your chest. Pause for a one second count before pushing the bar back to it's starting position.
Flys
Flys work your pectoral muscles, as well as your biceps and your serratus anterior muscles. Your biceps and wrist flexors are used as stabiliziers during flys. Perform the fly by positioning yourself with your back toward the fly extensions. Grasp both handles at shoulder height. Bend your elbows and face them backward. Push the levers forward and together. Pause for a one second count before allowing them to return to their starting position.
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