Page 1
Model No. 30321.0
Serial No.
Write the serial number in the
space above for future reference.
Serial Number Decal (under seat)
QUESTIONS?
If you have questions, or if parts
are damaged or missing, PLEASE
CONTACT OUR CUSTOMER
SERVICE DEPARTMENT
DIRECTLY.
CALL TOLL-FREE:
1-888-936-4266
Mon.–Fri., 8:00 until 17:00 ET
(excluding holidays)
USERʼS MANUAL
OR E-MAIL US:
customerservice@iconcanada.ca
CAUTION
Read all precautions and instructions in this manual before using
this equipment. Keep this manual for future reference.
www.workoutwarehouse.com
Page 2
TABLE OF CONTENTS
ARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
W
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
PART IDENTIFICATION CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
DJUSTMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22
A
WEIGHT RESISTANCE CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .24
CABLE DIAGRAM . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .25
MAINTENANCE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .26
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29
EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
WARNING DECAL PLACEMENT
This drawing shows the location(s)
of the warning decal(s). If a decal
is missing or illegible, see the
front cover of this manual and
request a free replacement
decal. Apply the decal in the
location shown. Note: The
decal(s) may not be shown at
actual size.
GOLD'S GYM is a registered trademark of Gold's Gym International, Inc. This product is manufactured and
distributed under license from Gold's Gym International, Inc.
2
Page 3
IMPORTANT PRECAUTIONS
WARNING: To reduce the risk of serious injury, read all important precautions and
instructions in this manual and all warnings on your weight system before using your weight system. ICON assumes no responsibility for personal injury or property damage sustained by or
hrough the use of this product.
t
1. Before beginning any exercise program,
consult your physician. This is especially
important for persons over age 35 or persons with pre-existing health problems.
2. It is the responsibility of the owner to ensure
that all users of the weight system are adequately informed of all precautions.
3. The weight system is intended for home use
only. Do not use the weight system in a commercial, rental, or institutional setting.
4. Use the weight system only on a level surface. Cover the floor beneath the weight system to protect the floor. Make sure that there
is enough clearance around the weight system to mount, dismount, and use the weight
system.
5. Inspect and properly tighten all parts regularly. Replace any worn parts immediately.
6. Keep children under age 12 and pets away
from the weight system at all times.
7. The weight system should not be used by
persons weighing more than 300 lbs.
(136 kg).
9. Keep hands and feet away from moving
parts.
10. Always secure the weight stack with the lock
pin and the lock after exercising to prevent
unauthorized use of the weight system (see
LOCKING THE WEIGHT STACK on page 24).
11. Make sure that the cables remain on the pulleys at all times. If the cables bind while you
are exercising, stop immediately and make
sure that the cables are on the pulleys.
12. Always stand on the foot plate while performing an exercise that could cause the
weight system to tip.
13. Never release the arms, leg lever, lat bar, or
handle strap while weights are raised. The
weights will fall with great force.
14. Always disconnect the lat bar from the
weight system when performing an exercise
that does not require the lat bar.
15. Over exercising may result in serious injury
or death. If you feel faint or if you experience
pain while exercising, stop immediately and
cool down.
8. Wear appropriate exercise clothes while
using the weight system; do not wear loose
clothes that could become caught on the
weight system. Always wear athletic shoes
for foot protection.
16. Use the weight system only as described in
this manual.
3
Page 4
BEFORE YOU BEGIN
Thank you for selecting the versatile GOLDʼS GYM
XR 45 weight system. The weight system offers a
selection of weight stations designed to develop every
ajor muscle group of the body. Whether your goal is
m
to tone your body, build dramatic muscle size and
trength, or improve your cardiovascular system, the
s
weight system will help you to achieve the specific
results you want.
For your benefit, read this manual carefully before
using the weight system. If you have questions after
High Pulley Station
Arm Pin
Right Side
®
reading this manual, please see the front cover of this
manual. To help us assist you, note the product model
number and serial number before contacting us. The
odel number and the location of the serial number
m
decal are shown on the front cover of this manual.
Before reading further, please review the drawing
below and familiarize yourself with the parts that are
labeled.
ASSEMBLED
DIMENSIONS:
Height: 6 ft. 7 in. (201 cm)
Width: 3 ft 2 in. (97 cm)
Depth: 5 ft. 4 in. (163 cm)
Lat Bar
Arm
Backrest
Curl Pad
Leg Lever Pin
Leg Lever
Low Pulley Station
Foot Plate
Note: The terms “right side” and “left side” are determined relative to a person sitting on the
seat; they do not correspond to right and left in the drawings in the manual.
Left Side
Shroud
Weight
Seat
4
Page 5
M6 Washer (82)
M8 Locknut
(58)
M6 Locknut (78)
M8 Washer (59)
M10 Locknut
(56)
M4 Washer (33)
M10 x 70mm Bolt (86)
M10 x 46mm Bolt (81)
M10 x 67mm Bolt (71)
M8 x 65mm Bolt (68)
M8 x 22mm Shoulder
Bolt (65)
M6 x 63mm Screw (70)
M6 x 16mm
Screw (62)
M4 x 20mm Self-
tapping Screw (69)
M10 x 77mm Bolt (79)
M10 x 51mm Bolt (66)
M8 x 20mm Screw (96)
M10 Washer (57)
M5 x 20mm Self-
tapping Screw (64)
M4 x 8mm
Bolt (91)
M12 Nut (84)
Large Washer (85)
M4 Locknut
(92)
M8 x 63mm Carriage Bolt (87)
M10 x 65mm Bolt (97)
M10 x 20mm Screw (95)
M10 x 25mm
Button Bolt (77)
M10 x 85mm Bolt (67)
M10 x 25mm Bolt (74)
M10 x 64mm Bolt Set (76)
M10 x 63mm Bolt (75)
M5 Washer (72)
PART IDENTIFICATION CHART
Refer to the drawings below to identify small parts required for 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: If a part is not in
the parts bag, check to see if it has been preattached.
5
Page 6
ASSEMBLY
To make assembly easier, carefully read the
following information and instructions:
• Assembly requires two persons.
• Because of its weight and size, the weight system
should be assembled in the location where it will
be used. Make sure that there is enough clearance to walk around the weight system while you
assemble it.
• Place all parts in a cleared area and remove the
packing materials. Do not dispose of the packing
materials until assembly is completed.
• For help identifying small parts, use the PART
IDENTIFICATION CHART on page 5.
The Four Stages of the Assembly Process
Frame Assembly—You will begin by assem-
bling the base and the uprights that form the
skeleton of the weight system.
• The following tools (not included) may be required
for assembly:
two adjustable wrenches
ne rubber mallet
o
one standard screwdriver
one Phillips screwdriver
Assembly may be more convenient if you have a
socket set, a set of open-end or closed-end
wrenches, or a set of ratchet wrenches.
Cable Assembly—During this stage, you will
attach the cables and pulleys that connect the
arms to the weights.
Arm Assembly—During this stage, you will
assemble the arms and the leg lever.
Seat Assembly—During the final stage, you will
assemble the seat and the backrest.
6
Page 7
Frame Assembly
1
1.
IMPORTANT: To make assembly easier,
read the assembly tips on page 6.
Insert the Front Base (94) into the Base (1).
Then, insert two M8 x 63mm Carriage Bolts (87)
up into the indicated holes in the Base. Note: It
may be helpful to place a piece of tape over
the bolt heads to hold them in place.
2. Attach the Lower Weight Guides (25) and the
Base (1) to the Stabilizer (2) with two M10 x
67mm Bolts (71), two M10 Washers (57), and two
M10 Locknuts (56); firmly tighten the Locknuts.
Insert the Upper Upright (3) into the Lower
Upright (93). Attach the Upper Upright with an
M10 x 65mm Bolt (97), two M10 x 20mm Screws
(95), four M10 Washers (57), and an M10
Locknut (56).
4
9
1
2
Holes
87
Attach the Lower Upright (93) to the Base (1) with
the two indicated M8 x 63mm Carriage Bolts (87)
and two M8 Locknuts (58). Do not tighten the
Locknuts yet.
58
56
93
57
3
57
95
57
97
57
58
71
25
71
57
25
56
57
2
1
87
7
Page 8
3. Attach the Front Leg (7) to the Base (1) and to
the Front Base (94) with two M8 x 20mm Screws
(96). Do not tighten the Screws yet.
Attach the Leg Bumper (60) to the Front Leg (7)
ith an M4 x 20mm Self-tapping Screw (69) and
w
an M4 Washer (33). Make sure that the end of
the Leg Bumper is pointing upward.
3
Up
33
69
60
96
94
7
96
1
4. Attach the Seat Frame (6) to the Lower Upright
(93) with two M8 x 65mm Bolts (68), two M8
Washers (59), and two M8 Locknuts (58). Do not
tighten the Locknuts yet.
Attach the Seat Frame (6) to the Front Leg (7)
in the same way.
4
68
68
59
58
6
59
58
59
68
68
7
93
59
8
Page 9
5. Slide the two Weight Bumpers (27) onto the
Lower Weight Guides (25).
rient seven Weights (22) so that the pin holes
O
are on the bottom as shown. Slide the Weights
nto the Lower Weight Guides (25).
o
5
22
rease
G
Insert the Weight Tube Cap (23) into the Weight
Tube (24). Then, insert the Weight Tube into the
seven Weights (22). Make sure that the pin on
the Weight Tube is oriented as shown.
Apply some of the included grease inside the indicated holes in the remaining Weight (22). Then,
slide the Weight onto the Lower Weight Guides
(25).
6. Tighten the Upper Weight Guides (21) onto the
Lower Weight Guides (25).
Next, attach the Top Frame (4) to the Upper
Upright (3) with two M8 x 65mm Bolts (68), two
M8 Washers (59), and two M8 Locknuts (58). Do
not tighten the Locknuts yet.
in
P
68
24
25
23
22
74
59
25
Pin
Hole
27
6
59
4
Attach the Top Frame (4) to the Upper Weight
Guides (21) with two M10 x 25mm Bolts (74). Do
not tighten the Bolts yet.
58
58
3
21
25
21
25
9
Page 10
7. Attach the Left Cap (19) and the Right Cap (20)
to the Lower Shroud (90) with two M5 x 20mm
Self-tapping Screws (64) and two M5 Washers
72). Do not tighten the Self-tapping Screws
(
yet.
Attach the Top Cap (18) to the Upper Shroud (17)
with two M6 x 16mm Screws (62), four M6
Washers (82), and two M6 Locknuts (78). Do not
tighten the Screws and the Locknuts yet.
7
62
18
82
78
2
8
2
6
Attach the Upper Shroud (17) to the Lower
Shroud (90) with four M4 x 8mm Bolts (91) and
four M4 Locknuts (92).
91
91
17
90
92
92
91
10
20
72
64
72
19
Page 11
8. Attach the Upper Shroud (17) to the Top Frame
(4) with two M6 x 16mm Screws (62) and two M6
Washers (82). Do not tighten the Screws yet.
Attach the Lower Shroud (90) to the brackets on
he Stabilizer (2) with two M6 x 16mm Screws
t
(62) and two M6 Washers (82). Make sure that
the brackets are inside the Lower Shroud.
Tighten the four Screws used in this step.
See steps 2 and 4. Tighten the M10 Locknuts
(56) and the M8 Locknuts (58).
See step 3. Tighten the M8 x 20mm Screws (96).
See step 6. Tighten the M10 x 25mm Bolts (74).
See step 7. Tighten the M5 x 20mm Self-tapping
Screws (64), the M6 x 16mm Screws (62), and
the M6 Locknuts (78).
8
4
17
82
90
2
62
62
82
62
82
Bracket
Arm Assembly
9. Apply grease to the outside of the barrel of an
M10 x 64mm Bolt Set (76).
Orient the Leg Lever (8) so that the welded support is on the side shown. Attach the Leg Lever to
the Front Leg (7) with the M10 x 64mm Bolt Set
(76). Make sure that the barrel of the Bolt Set
is inserted through both sides of the bracket
on the Front Leg.
9
Welded
Support
Grease
8
76
7
76
11
Page 12
10. Apply grease to an M10 x 77mm Bolt (79).
Attach the Pivot Frame (5) to the Top Frame (4)
with the M10 x 77mm Bolt (79) and an M10
Locknut (56). Do not overtighten the Locknut;
the Pivot Frame must pivot easily.
ttach the two Arm Pins (40) to the Pivot Frame
A
(5) with two M4 x 20mm Self-tapping Screws
(69).
Insert the Arm Pins (40) into the two holes in the
Upper Upright (3).
10
69
40
56
4
oles
H
79
5
Grease
40
3
69
11. Apply grease to an M10 x 51mm Bolt (66).
Attach a Cable Pivot (39) to the Left Arm (10) with
the M10 x 51mm Bolt (66) and an M10 Locknut
(56). Do not overtighten the Locknut; the
Cable Pivot must pivot easily.
Wet the inside of a Large Foam Pad (42) with
soapy water. Slide the Large Foam Pad onto the
Left Arm (10).
Attach a Handle (11) to the Left Arm (10) with two
M10 x 25mm Button Bolts (77) and two M10
Washers (57).
Assemble the Right Arm (9) in the same way.
11
9
11
56
66
Grease
39
10
42
57
77
57
12
Page 13
12. Apply grease to an M10 x 85mm Bolt (67) and to
two Arm Bushings (44).
2
1
Attach the Right Arm (9) to the Pivot Frame (5)
with the M10 x 85mm Bolt (67), two M10
Washers (57), the two Arm Bushings (44), and an
M10 Locknut (56). Do not overtighten the
Locknut; the Right Arm must pivot easily.
Attach the Left Arm (10) to the Pivot Frame (5)
in the same way.
Cable Assembly
13
9
44
Grease
Grease
57
67
56
57
5
10
13. See the CABLE DIAGRAM on page 25 and
identify the Arm Cable (54).
Apply grease to an M8 x 22mm Shoulder Bolt
(65).
Attach the Arm Cable (54) to the indicated Cable
Pivot (39) with the M8 x 22mm Shoulder Bolt (65)
and an M8 Locknut (58).
58
39
54
Grease
65
13
Page 14
14. Route the Arm Cable (54) over a “V”-pulley (46).
14
Attach the “V”-pulley (46), a Large Cable Trap
(50), two Full Finger Guards (41), and an M10
Washer (57) to the Upper Upright (3) with an M10
x 63mm Bolt (75) and an M10 Locknut (56).
Make sure that the Large Cable Trap is orient-
d to hold the Arm Cable (54) in the groove of
e
the “V”-pulley.
15. Route the Arm Cable (54) under a 90mm Pulley
(48).
Attach the 90mm Pulley (48) and two Half Finger
Guards (43) to the Double “U”-bracket (63) with
an M10 x 46mm Bolt (81) and an M10 Locknut
(56). Make sure that the Half Finger Guards
are on the outside of the Double “U”-bracket
as shown.
15
81
54
3
48
43
63
56
41
43
54
56
57
6
4
50
41
75
16. Route the Arm Cable (54) over a “V”-pulley (46).
Attach the “V”-pulley (46), a Large Cable Trap
(50), two Full Finger Guards (41), and an M10
Washer (57) to the Upper Upright (3) with an M10
x 63mm Bolt (75) and an M10 Locknut (56).
Make sure that the Large Cable Trap is oriented to hold the Arm Cable (54) in the groove of
the “V”-pulley.
16
75
46
41
54
50
57
41
3
56
14
Page 15
17. Apply grease to an M8 x 22mm Shoulder Bolt (65).
Attach the Arm Cable (54) to the indicated Cable
Pivot (39) with the M8 x 22mm Shoulder Bolt (65)
and an M8 Locknut (58).
17
Grease
65
54
39
8
5
18. See the CABLE DIAGRAM on page 25 and
identify the Low Cable (53).
Route the Low Cable (53) through the Leg Lever
(8) and the Front Leg (7).
Attach a 90mm Pulley (48) inside the Leg Lever
(8), over the Low Cable (53), with an M10 x
67mm Bolt (71), two M10 Washers (57), two
12mm Spacers (52), and an M10 Locknut (56).
19. Attach a 90mm Pulley (48) inside the Front Leg
(7), over the Low Cable (53), with an M10 x
67mm Bolt (71), two M10 Washers (57), two
12mm Spacers (52), and an M10 Locknut (56).
18
19
56
56
57
53
57
52
52
8
48
7
52
57
71
48
7
53
15
57
52
71
Page 16
20. Route the Low Cable (53) under a 90mm Pulley
48) and through the Lower Upright (93).
(
Attach the 90mm Pulley (48) inside the Lower
Upright (93) with an M10 x 67mm Bolt (71), two
M10 Washers (57), two 12mm Spacers (52), and
an M10 Locknut (56).
20
56
52
53
57
48
93
52
57
71
21. Route the Low Cable (53) over a 90mm Pulley
(48).
Attach the 90mm Pulley (48) and two Half Finger
Guards (43) to the Double “U”-bracket (63) with
an M10 x 46mm Bolt (81) and an M10 Locknut
(56). Make sure that the Half Finger Guards
are on the outside of the Double “U”-bracket
as shown.
22. Route the Low Cable (53) under a 90mm Pulley
(48).
Attach the 90mm Pulley (48) and two Half Finger
Guards (43) to the Base (1) with an M10 x 46mm
Bolt (81) and an M10 Locknut (56). Make sure
that the Half Finger Guards are on the outside
of the bracket as shown.
21
22
56
43
53
56
43
63
43
81
53
48
48
16
43
Bracket
1
81
Page 17
23. Attach the Low Cable (53) to the “U”-bracket (45)
with an M8 Washer (59) and an M8 Locknut (58).
ee the inset drawing. Do not overtighten the
S
M8 Locknut (58); it should be threaded onto
he end of the Low Cable (53) so that only two
t
threads are showing above the Locknut.
23
45
58
59
53
58
45
53
24. See the CABLE DIAGRAM on page 25 and
identify the High Cable (55).
Route the HIgh Cable (55) up through the Top
Frame (4) and over a 90mm Pulley (48).
Attach the 90mm Pulley (48) inside the Top
Frame with an M10 x 67mm Bolt (71), two M10
Washers (57), two 12mm Spacers (52), and an
M10 Locknut (56).
25. Route the High Cable (55) over a 90mm Thin
Pulley (47) and down through the Top Frame (4).
Attach the 90mm Thin Pulley (47) inside the Top
Frame (4) with an M10 x 67mm Bolt (71), an M10
Washer (57), and an 11mm Spacer (49). Make
sure that the Thin Pulley does not fall out of
the Top Frame while you complete steps 26
and 27.
24
25
56
52
57
55
55
52
48
57
49
4
71
47
4
57
71
17
Page 18
26. Wrap the High Cable (55) under a 90mm Pulley
(48).
ttach the 90mm Pulley (48), a Cable Trap (51),
A
and two Half Finger Guards (43) at the upper
ole in the “U”-bracket (45) with an M10 x 51mm
h
Bolt (66) and an M10 Locknut (56). Make sure
that the Cable Trap is oriented to hold the
High Cable (55) in the groove of the Pulley
and that the Half Finger Guards are on the
outside of the “U”-bracket.
26
56
5
5
3
4
45
48
51
66
43
27. Route the High Cable (55) up through the Top
Frame (4) and over a 90mm Thin Pulley (47).
Attach the 90mm Thin Pulley (47) inside the Top
Frame with the M10 x 67mm Bolt (71) used in
step 25, an 11mm Spacer (49), an M10 Washer
(57), and an M10 Locknut (56).
28. Route the High Cable (55) over a 90mm Pulley
(48) and down through the Top Frame (4).
Attach the 90mm Pulley (48) inside the Top
Frame (4) with an M10 x 67mm Bolt (71), two
M10 Washers (57), two 12mm Spacers (52), and
an M10 Locknut (56).
27
28
56
49
57
4
56
57
52
55
47
48
4
55
71
52
57
71
18
Page 19
29. Note: For clarity, the Shrouds are not shown
n this step.
i
29
Thread an M12 Nut (84) as far as possible onto
the High Cable (55). Then, place a Large Washer
(85) on top of the Weight Tube (24).
ighten the High Cable (55) into the Weight Tube
T
(24) until all the slack is removed from the cables.
Then, tighten the M12 Nut (84) against the Large
Washer (85).
Seat Assembly
30. Attach the Backrest (16) to the Lower Upright (93)
and the Upper Upright (3) with two M6 x 63mm
Screws (70) and two M6 Washers (82).
30
16
55
4
8
5
8
24
3
70
82
93
70
82
31. Attach the Seat (15) to the Seat Frame (6) with
four M6 x 16mm Screws (62) as shown.
31
15
Wide
End
6
62
19
Page 20
32. Attach the Lock Plate (73) to the Front Leg (7)
ith an M10 x 70mm Bolt (86), an M10 Washer
w
(57), and an M10 Locknut (56). Do not overtight-
en the Locknut; the Lock Plate must pivot
easily.
Attach the Leg Lever Pin (38) to the Front Leg (7)
ith an M4 x 20mm Self-tapping Screw (69).
w
Insert the Leg Lever Pin through the Leg Lever
(8) and the Lock Plate (73).
32
56
57
9
6
38
8
86
73
7
33. Insert the Pad Tube (29) into the Front Leg (7).
Slide two Small Foam Pads (28) onto the Pad
Tube. Then, press two Pad Caps (34) into the
Small Foam Pads.
Next, slide two Small Foam Pads (28) onto the
Leg Lever (8). Then, press two Pad Caps (34)
into the Small Foam Pads.
33
28
34
34
28
29
7
8
28
34
34
28
20
Page 21
34. Attach the Curl Pad (14) to the Curl Post (13) with
two M6 x 16mm Screws (62).
35. Make sure that all parts are properly tightened. The use of the remaining parts will be explained in ADJUSTMENT, beginning on page 22.
Before using the weight system, pull each cable a few times to make sure that the cables move smoothly
around the pulleys. If one of the cables does not move smoothly, find and correct the problem. IMPORTANT:
If the cables are not properly installed, they may be damaged when heavy weight is used. See the
CABLE DIAGRAM on page 25 for proper cable routing. If there is any slack in the cables, you will
need to remove the slack by tightening the cables. See MAINTENANCE on page 26.
34
4
1
62
13
21
Page 22
ADJUSTMENT
his section explains how to adjust the weight system. See the EXERCISE GUIDELINES on page 27 for impor-
T
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.
ake sure that all parts are properly tightened each time the weight system is used. Replace any worn parts
M
immediately. The weight system can be cleaned with a damp cloth and a mild, non-abrasive detergent; do not use
solvents.
CHANGING THE WEIGHT SETTING
To change the setting of a weight stack, insert a
Weight Pin (26) under the desired Weight (22). Insert
the Weight Pin so that the bent end touches the
weight stack. Turn the bent end downward.
Note: Due to the cables and pulleys, the amount
of resistance at each exercise station may vary
from the weight setting. Use the WEIGHT
RESISTANCE CHART on page 24 to find the
approximate amount of resistance at each weight
station.
26
22
ATTACHING THE ACCESSORIES
Attach the Lat Bar (35) to the High Cable (55) at the
high pulley station with a Cable Clip (37). For some
exercises, the Chain (83) should be attached between
the Lat Bar and the Cable with two Cable Clips. Adjust
the length of the Chain between the Lat Bar and
the Cable so that the Lat Bar is in the correct starting position for the exercise to be performed.
The Lat Bar (35) or the Handle Strap (not shown) can
be attached at either pulley stations in the same way.
Always engage the Lock Plate (not shown) when using
the low pulley station (see USING THE LOCK LEVER
on page 23).
55
37
83
37
35
22
Page 23
USING THE LOCK LEVER
When using the low pulley station, engage the Leg
ever Pin (38) into the Leg Lever (8) and the Lock
L
Plate (73).
CONVERTING THE ARMS
To use the Arms (9, 10) as butterfly arms, insert the
Arm Pins (40) into the holes in the Upright (3) and the
Pivot Frame (5) as shown.
To use the Arms (9, 10) as press arms, insert the Arm
Pins (40) into the holes in the Pivot Frame (5) and
Arms.
38
8
9
73
40
3
USING THE CURL PAD
To use the Curl Pad (14), remove the 50mm Round
Inner Cap (30) from the Front Leg (7). Insert the Curl
Post (13) into the Front Leg and secure it in place
with the Curl Knob (61).
Remove the Curl Pad (14) and replace the 50mm
Round Inner Cap (30) into the Front Leg (7) when performing an exercise that does not require the Curl Pad.
Store the Curl Pad away from the weight system.
13
Holes
14
30
5
61
7
10
23
Page 24
LOCKING THE WEIGHT STACK
To lock the weight stack, insert the Lock Pin (89)
hrough a Lower Weight Guide (25), and secure the
t
Lock (88) on the Lock Pin.
25
88
89
WEIGHT RESISTANCE CHART
The chart below shows the approximate weight resistance at each exercise station. The numbers in the left column refer to the 12.5-lb. weights. Note: The weight resistance shown for the butterfly arm station is for
each arm. The actual resistance at each station may vary due to differences in individual weights as well
as friction between the cables, pulleys, and weight guides.
WEIGHT
1
2
3
4
5
6
7
8
BUTTERFLY
ARM
(lbs.)
13
27
38
48
57
67
78
92
PRESS ARM
(lbs.)
42
71
91
117
139
164
197
216
HIGH
PULLEY
(lbs.)
18
32
48
61
74
87
101
114
LEG LEVER
(lbs.)
57
95
133
156
196
221
244
282
LOW
PULLEY
(lbs.)
46
78
105
134
167
195
224
241
Note: 1 lb. = 2.2 kg
24
Page 25
CABLE DIAGRAM
he diagram below shows the proper routing of the cables. The numbers in each drawing show the proper route
T
of that cable. Use the diagram to make sure that the cables, cable traps, and finger guards are assembled correctly. If the cables 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.
5
Arm Cable (54)
Length: 7 ft. 5 in. (226 cm)
High Cable (55)
Length: 9 ft. 9 in. (297 cm)
4
2
1
3
4
3
1
6
5
2
6
1
4
3
2
5
Low Cable (53)
Length: 10 ft. 8 in. (325 cm)
25
Page 26
MAINTENANCE
Make sure all parts are properly tightened each time the weight system is used. Replace any worn parts immediately. The weight system can be cleaned with a damp cloth and a mild, non-abrasive detergent; do not use
solvents to clean the weight system.
TIGHTENING THE CABLES
Woven cable, the type of cable used on the weight system, can stretch slightly when it is first used. If there is
slack in the cables before resistance is felt, the cables should be tightened. To tighten the cables, first insert the
weight pin into the middle of the weight stack. Slack can be removed from these cables several ways:
See the inset drawing. Tighten the M8 Locknut (58)
that connects the end of the Low Cable (53) to the
“U”-bracket (45).
48
Remove the M10 Locknut (56) and the M10 x 51mm
Bolt (66) from the Cable Trap (51), the 90mm Pulley
(48), the two Half Finger Guards (43), and the “U”bracket (45). Reattach the Pulley, Cable Trap, and
Half Finger Guards to the other hole in the “U”-bracket. Make sure that the Cable Trap is in the proper
position and that the Low Cable (53) and Pulley
move smoothly.
Loosen the M12 Nut (84) on the High Cable (55).
Tighten the Cable into the Weight Tube (24) until the
slack is removed from the Cable. Then, retighten the
Nut against the Large Washer (85).
53
58
45
56
55
53
43
51
43
66
45
84
85
24
Do not overtighten the cables. If the cables are overtightened, the top weight will be lifted off the weight
stack. If a cable tends to slip off the pulleys often, it may have become twisted. Remove the cable and
reinstall it. If the cables need to be replaced, see ORDERING REPLACEMENT PARTS on the back cover of
this manual.
26
Page 27
EXERCISE GUIDELINES
FOUR TYPES OF STRENGTH WORKOUTS
Note: A “repetition” is one complete cycle of an exercise, such as one sit-up. A “set” is a series of repetitions.
Muscle Building—Work your muscles near their maximum capacity and progressively increase the intensity
of your exercise. Adjust the intensity level of an individual exercise as follows:
• Change the amount of resistance used.
• Change the number of repetitions or sets performed.
Use your own judgment to determine the amount of
resistance that is right for you. Begin with 3 sets of 8
repetitions for each exercise that you perform. Rest for
3 minutes after each set. When you can complete 3
sets of 12 repetitions without difficulty, increase the
amount of resistance.
Toning—Tone your muscles by working them to a
moderate percentage of their capacity. Select a moderate amount of resistance and increase the number
of repetitions in each set. Complete as many sets of
15 to 20 repetitions as possible without discomfort.
Rest for 1 minute after each set. Work your muscles
by completing more sets rather than by using high
amounts of resistance.
Weight Loss—To lose weight, use a low amount of
resistance and increase the number of repetitions in
each set. Exercise for 20 to 30 minutes, resting for a
maximum of 30 seconds between sets.
Cross Training—Combine strength training and aerobic exercise by following this type of program:
• Strength workouts on Monday, Wednesday, and
Friday.
• 20 to 30 minutes of aerobic exercise on Tuesday
and Thursday.
• One full day of rest each week to give your body
time to regenerate.
WORKOUT GUIDELINES
Familiarize yourself with the equipment and learn the
proper form for each exercise. Use your own judgment
to determine the appropriate length of time for each
workout, and the numbers of repetitions and sets to
omplete. Progress at your own pace and be sensitive
c
to your bodyʼs signals. Follow each strength workout
with at least one day of rest.
Warming Up—Start with 5 to 10 minutes of stretching
and light exercise. A warm-up increases your body
temperature, heart rate, and circulation in preparation
for exercise.
Working Out—Include 6 to 10 different exercises in
each workout. Select exercises for every major muscle
group, emphasizing areas that you want to develop. To
give balance and variety to your workouts, vary the
exercises from workout to workout.
Cooling Down—Finish with 5 to 10 minutes of
stretching. Stretching increases the flexibility of your
muscles and helps to prevent post-exercise problems.
EXERCISE FORM
Move through the full range of motion for each exercise and move only the appropriate parts of the body.
Perform the repetitions in each set smoothly and without pausing. The exertion stage of each repetition
should last about half as long as the return stage.
Exhale during the exertion stage of each repetition and
inhale during the return stroke. Never hold your
breath.
Rest for a short period of time after each set:
• Muscle Building—Rest for three minutes after each
set.
• Toning—Rest for one minute after each set.
• Weight Loss—Rest for 30 seconds after each set.
STAYING MOTIVATED
For motivation, keep a record of each workout. Write
the date, the exercises performed, the resistance
used, and the numbers of sets and repetitions completed. Record your weight and key body measurements once a month. To achieve good results, make
exercise a regular and enjoyable part of your life.
27
Page 28
EXERCISE LOG
Make copies of this page, and use the copies to schedule and record your strength and aerobic workouts.
Scheduling and recording your workouts will help you to make exercise a regular and enjoyable part of your life.
Strength
Date:
Aerobic
Date:
Strength
Date:
xercise
E
.
1
2.
3.
4.
5.
bs.SetsReps
L
Exercise
6.
7.
8.
9.
10.
bs.SetsReps
L
Exercise Time Distance Speed
Exercise Lbs. Sets Reps
1.
2.
Exercise
6.
7.
Lbs. Sets Reps
Aerobic
Date:
Strength
Date:
3.
4.
5.
8.
9.
10.
Exercise Time Distance Speed
Exercise Lbs. Sets Reps
1.
2.
3.
4.
5.
Exercise
6.
7.
8.
9.
10.
Lbs. Sets Reps
Aerobic
Date:
Exercise Time Distance Speed
28
Page 29
PART LIST—Model No. 30321.0 R0809A
Key No. Qty. Description Key No. Qty. Description
11Base
21Stabilizer
3
41Top Frame
51Pivot Frame
61Seat Frame
71Front Leg
81Leg Lever
91Right Arm
10 1 Left Arm
11 2 Handle
12 1 Square Plate
13 1 Curl Post
14 1 Curl Pad
15 1 Seat
16 1 Backrest
17 1 Upper Shroud
18 1 Top Cap
19 1 Left Cap
20 1 Right Cap
21 2 Upper Weight Guide
22 8 Weight
23 1 Weight Tube Cap
24 1 Weight Tube
25 2 Lower Weight Guide
26 1 Weight Pin
27 2 Weight Bumper
28 4 Small Foam Pad
29 1 Pad Tube
30 8 50mm Round Inner Cap
31 5 50mm Square Inner Cap
32 1 38mm Square Outer Cap
33 1 M4 Washer
34 4 Pad Cap
35 1 Lat Bar
36 2 Handgrip
37 3 Cable Clip
38 1 Leg Lever Pin
39 2 Cable Pivot
40 2 Arm Pin
41 4 Full Finger Guard
42 2 Large Foam Pad
43 8 Half Finger Guard
44 4 Arm Bushing
45 1 “U”-bracket
46 2 “V”-pulley
47 2 90mm Thin Pulley
48 9 90mm Pulley
49 2 11mm Spacer
50 2 Large Cable Trap
51 1 Cable Trap
1 Upper Upright
52 10 12mm Spacer
53 1 Low Cable
4 1 Arm Cable
5
55 1 High Cable
56 21 M10 Locknut
57 29 M10 Washer
58 11 M8 Locknut
59 7 M8 Washer
60 1 Leg Bumper
61 1 Curl Knob
62 12 M6 x 16mm Screw
63 1 Double “U”-bracket
64 2 M5 x 20mm Self-tapping Screw
65 2 M8 x 22mm Shoulder Bolt
66 3 M10 x 51mm Bolt
67 2 M10 x 85mm Bolt
68 6 M8 x 65mm Bolt
69 4 M4 x 20mm Self-tapping Screw
70 2 M6 x 63mm Screw
71 8 M10 x 67mm Bolt
72 2 M5 Washer
73 1 Lock Plate
74 2 M10 x 25mm Bolt
75 2 M10 x 63mm Bolt
76 1 M10 x 64mm Bolt Set
77 4 M10 x 25mm Button Bolt
78 2 M6 Locknut
79 1 M10 x 77mm Bolt
80 1 Handle Strap
81 3 M10 x 46mm Bolt
82 10 M6 Washer
83 1 Chain
84 1 M12 Nut
85 1 Large Washer
86 1 M10 x 70mm Bolt
87 2 M8 x 63mm Carriage Bolt
88 1 Lock
89 1 Lock Pin
90 1 Lower Shroud
91 4 M4 x 8mm Bolt
92 4 M4 Locknut
93 1 Lower Upright
94 1 Front Base
95 2 M10 x 20mm Screw
96 2 M8 x 20mm Screw
97 1 M10 x 65mm Bolt
*–Userʼs Manual
*–Exercise Guide
*–Grease Packet
*–Hex Key
Note: Specifications are subject to change without notice. For information about ordering replacement parts, see
the back cover of this manual. *These parts are not illustrated.
29
Page 30
1
56
7
9
5
67
67
57
57
69
57
56
56
40
58
39
54
65
66
44
44
56
30
66
44
44
56
65
54
39
58
42
42
11
11
30
77
30
77
13
14
62
36
35
36
37
6
62
62
68
68
68
68
61
58
56
57
30
28
29
28
69
33
30
98
98
52
57
56
52
48
57
30
71
34
28
53
28
69
57
56
52
48
96
96
52
73
86
71
31
87
81
43
43
56
48
71
71
8
34
60
57
9
10
7
40
69
57
57
59
59
38
83
80
57
30
94
15
57
34
34
EXPLODED DRAWING A—Model No. 30321.0 R0809A
30
Page 31
2
93
31
31
26
22
27
27
21
57
56
57
24
23
22
85
84
55
55
48
31
52
57
71
47
52
57
5
6
4
56
57
57
49
5
2
48
31
5
2
49
57
57
71
18
17
62
53
43
66
43
48
56
51
58
59
45
19
62
64
20
62
32
16
70
82
56
56
41
57
46
50
41
75
41
58
57
46
59
59
68
50
41
75
70
82
58
59
57
57
56
52
52
71
58
58
48
56
56
81
43
48
43
48
43
43
63
81
82
82
72
82
82
12
88
89
62
82
62
82
82
78
90
25
3
72
91
91
91
91
92
92
95
95
57
57
97
57
56
74
74
EXPLODED DRAWING B—Model No. 30321.0 R0809A
31
Page 32
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 this manual)
• the name of the product (see the front cover of this manual)
• the key number and description of the replacement part(s) (see the PART LIST and the EXPLODED
DRAWING near the end of this manual)
LIMITED WARRANTY
ICON of Canada, Inc. (ICON) warrants this product to be free from defects in workmanship and material,
under normal use and service conditions. Parts and labor are warranted for ninety (90) days from the date
of purchase.
This warranty extends only to the original purchaser. ICONʼs obligation under this warranty is limited to
repairing or replacing, at ICONʼs option, the product through one of its authorized service centers. All
repairs for which warranty claims are made must be preauthorized by ICON. This warranty does not
extend to any damage to a product caused by or attributable to freight damage, abuse, misuse, improper or abnormal usage, or repairs not provided by an ICON authorized service center; products used for
commercial or rental purposes; or products used as store display models. No other warranty beyond that
specifically set forth above is authorized by ICON.
ICON is not responsible or liable for indirect, special, or consequential damages arising out of or in connection with the use or performance of the product; damages with respect to any economic loss, loss of
property, loss of revenues or profits, loss of enjoyment or use, or costs of removal or installation; or other
consequential damages of whatsoever nature. Some provinces do not allow the exclusion or limitation of
incidental or consequential damages. Accordingly, the above limitation may not apply to you.
The warranty extended hereunder is in lieu of any and all other warranties, and any implied warranties of
merchantability or fitness for a particular purpose are limited in their scope and duration to the terms set
forth herein. Some provinces do not allow limitations on how long an implied warranty lasts. Accordingly,
the above limitation may not apply to you.
This warranty gives you specific legal rights. You may also have other rights that vary from province to
province.
ICON of Canada, Inc., 900 de lʼIndustrie, St. Jérôme, QC J7Y 4B8
Part No. 287091 R0809A Printed in China © 2009 ICON IP, Inc.
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