ww.workoutwarehouse.com
w
Model No. GGBE6969.2
Serial No.
Write the serial number in the
space above for reference.
Serial Number Decal (under seat)
QUESTIONS?
If you have questions, or if parts are
damaged or missing, DO NOT
CONTACT THE STORE; please
contact Customer Care.
IMPORTANT: Please register this
product (see the limited warranty
on the back cover of this manual)
before contacting Customer Care.
USERʼS MANUAL
CALL TOLL-FREE:
1-877-776-4777
Mon.–Fri. 6 a.m.–6 p.m. MT
Sat. 8 a.m.–4 p.m. MT
ON THE WEB:
www.workoutwarehouse.com
CAUTION
Read all precautions and instructions in this manual before using
this equipment. Keep this manual
for future reference.
TABLE OF CONTENTS
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
MPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
I
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
PART IDENTIFICATION CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6
ADJUSTMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .13
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14
EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15
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
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 bench before using your weight bench.
ICON assumes no responsibility for personal injury or property damage sustained by or through the
se of this product.
u
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. Read all instructions in this manual and all
warnings on the weight bench before using
the weight bench.
3. It is the responsibility of the owner to ensure
that all users of the weight bench are adequately informed of all precautions.
4. The weight bench is intended for home use
only. Do not use the weight bench in any
commercial, rental, or institutional setting.
5. Keep the weight bench indoors, away from
moisture and dust. Place the weight bench
on a level surface, with a mat beneath it to
protect the floor or carpet. Make sure that
there is enough clearance around the weight
bench to mount, dismount, and use the
weight bench.
6. Keep children under age 12 and pets away
from the weight bench at all times.
7. Inspect and properly tighten all parts regularly. Replace any worn parts immediately.
8. Keep hands and feet away from moving
parts.
9. Always wear athletic shoes for foot protection while using the weight bench.
11. The weight bench is designed to support a
maximum user weight of 250 lbs. (113 kg)
and a maximum total weight of 360 lbs. (163
kg). Do not place more than 110 lbs. (50 kg),
including a barbell and weights, on the
weight rests. Do not place more than 50 lbs.
(23 kg) on the leg lever.
12. Always make sure that there is an equal
amount of weight on each side of your barbell while you are using it. Always keep
some weight on both ends of the barbell
while adding or removing weights to prevent
the barbell from tipping.
13. When you are using the leg lever, place a
barbell with the same amount of weight on
the weight rests to balance the weight
bench.
14. Always exercise with a partner. When you
are performing bench press exercises, your
partner should stand behind you to catch
the barbell if you cannot complete a repetition.
15. When using the backrest in the level position or an inclined position, make sure that
the backrest support is inserted completely
through both uprights, and that the backrest
support is turned to the locked position.
16. 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.
10. Do not use a barbell that is longer than 6 ft.
(1.8 m) with the weight bench. Note: The
weight bench does not include a barbell or
weights.
3
BEFORE YOU BEGIN
Thank you for selecting the new GOLDʼS GYM®XR
7.9 weight bench. The XR 7.9 weight bench offers a
selection of exercises designed to develop the major
uscle groups of the body. Whether your goal is to
m
tone your body, build dramatic muscle size and
trength, or improve your cardiovascular system, the
s
weight bench will help you to achieve the specific
results you want.
For your benefit, read this manual carefully before
using the weight bench. If you have questions after
ASSEMBLED DIMENSIONS:
Height: 3 ft. 11 in. (119 cm)
Width: 2 ft. 6 in. (76 cm)
Depth: 5 ft. 2 in. (157 cm)
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 look at the drawing
below and familiarize yourself with the parts that are
labeled.
Backrest
Weight Rest
Upright
Curl Pad
Leg Lever
Weight Tube
Backrest Support
Seat
Curl Knob
4
M8 x 45mm Bolt (28)
M6 Washer (22)
M10 x 135mm Bolt (23)
M10 x 60mm Bolt (25)
M10 x 68mm Bolt (27)
M10 x 35mm
Carriage Bolt (37)
M6 x 16mm
Screw (24)
M6 x 40mm Screw (32)
M8 Locknut
(38)
M10 Locknut (31)
M8 Washer (39)
M10 Washer (30)
PART IDENTIFICATION CHART
Refer to 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. IMPORTANT: If you cannot
find a part in the hardware kit, check to see if it has been preassembled. To avoid damaging plastic
arts, do not use power tools for assembly.
p
5
ASSEMBLY
• To hire an authorized service technician to
assemble the weight bench in your home, call
1-800-445-2480.
• Assembly requires two persons.
• Because of its size and weight, assemble the
weight bench in the location where it will be
used. Make sure that there is enough clearance to walk around the weight bench as you
assemble it.
• Place all parts in a cleared area and remove
the packing materials. Do not dispose of the
packing materials until you complete all
assembly steps.
1.
To make assembly easier, make sure
that you have read the assembly tips in
the box above.
• To identify small parts, see page 5.
• The following tools (not included) may be
equired for assembly:
r
two adjustable wrenches
one rubber mallet
one standard screwdriver
one Phillips screwdriver
Assembly will be more convenient if you have a
socket set, a set of open-end or closed-end
wrenches, or a set of ratchet wrenches.
1
10
Orient one of the Uprights (1) so that the
Upright Cover (10) is on the side shown. Next,
orient two Joint Plates (35) as shown. Attach
the Joint Plates to the Upright with two M10 x
68mm Bolts (27) and two M10 Locknuts (31).
Do not tighten the Locknuts yet.
Repeat this step with the other Upright (1)
and the other Joint Plates (35), making sure
that they are oriented as shown.
27
35
1
35
31
1
35
6
2. Orient the Crossbar (2) so that the warning
decals are in the position shown.
ttach one end of the Crossbar (2) to two Joint
A
Plates (35) with two M10 x 68mm Bolts (27)
nd two M10 Locknuts (31). Do not tighten the
a
Locknuts yet.
Attach the other end of the Crossbar (2) in
the same way.
2
31
Warning
Decals
35
27
2
3. Orient the Base (33) so that the square holes
are facing the floor.
Attach the Base (33) to the Front Leg (4) with
two M10 x 35mm Carriage Bolts (37) and two
M10 Locknuts (31).
4. Attach the Front Leg (4) to the Frame (3) with
two M8 x 45mm Bolts (28), two M8 Washers
(39), and two M8 Locknuts (38). Make sure
that the Locknuts are in the indicated hexagonal holes; do not tighten the Bolts yet.
3
31
31
4
33
Square Holes
37
4
28
4
39
Hexagonal
Holes
3
38
7
5. Attach the Frame (3) to the Crossbar (2) with
wo M10 x 68mm Bolts (27) and two M10
t
Locknuts (31). Do not tighten the Locknuts
yet.
5
3
27
2
1
3
6. Insert the Backrest Support (14) into one of the
three sets of holes in the Uprights (1). Rotate
the Backrest Support so that the locking pin
is wrapped around the Upright (see the inset
drawing).
See steps 1, 2, 4, and 5. Tighten the M10
Locknuts (31) and the M8 Locknuts (38)
used in these steps.
7. Apply part of the included grease packet to an
M10 x 60mm Bolt (25).
Attach the Leg Lever (6) to the Front Leg (4) with
the M10 x 60mm Bolt (25) and an M10 Locknut
(31). Do not overtighten the Locknut; the Leg
Lever must pivot easily.
6
7
Locking
Pin
Locking
31
6
14
1
1
Pin
4
Grease
25
8
8. Insert a Pad Tube (12) through the Leg Lever
(6). Slide a Foam Pad (13) onto each end of the
Pad Tube. Then, press a Pad Cap (34) into
ach end of the Pad Tube.
e
epeat this step with the other Pad Tube
R
(12), Foam Pads (13), and Pad Caps (34).
8
34
13
6
9. Insert a Weight Rest (15) into an Upright (1).
Rotate the Weight Rest so that the locking
pin is wrapped around the Upright.
Repeat this step with the other Weight Rest
(15). Make sure that the Weight Rests are at
the same height.
34
13
12
13
9
1
15
Locking
Pin
12
13
34
34
1
15
10. Orient the Backrest (8) as shown.
Orient the Backrest Tubes (7) so that the indicated holes are in the position shown.
Attach the Backrest Tubes (7) to the Backrest
(8) with four M6 x 40mm Screws (32) and four
M6 Washers (22). Do not tighten the Screws
yet.
10
8
7
22
Holes
32
22
32
9
11. Apply grease to an M10 x 135mm Bolt (23).
Attach the Backrest Tubes (7) to the welded
ube on the Frame (3) with the M10 x 135mm
t
Bolt (23), two M10 Washers (30), and an M10
ocknut (31). Do not overtighten the Locknut;
L
the Backrest Tubes must pivot easily.
See step 10. Tighten the M6 x 40mm Screws
(32).
11
31
30
7
3
30
12. Orient the Seat (9) as shown.
Attach the Seat (9) to the Frame (3) with four
M6 x 16mm Screws (24).
12
Tube
Grease
9
3
24
24
23
13. Orient the Curl Pad (5) as shown.
Attach the Curl Pad (5) to the Curl Post (11)
with four M6 x 16mm Screws (24).
14. Make sure that all parts are properly tight-
ened before you use the weight bench. The
use of all remaining parts will be explained in
ADJUSTMENT, beginning on page 11.
10
13
5
11
24
ADJUSTMENT
The weight bench is designed to be used with your own weight set (not included). The steps below explain how
the weight bench can be adjusted. See EXERCISE GUIDELINES on page 13 for important exercise information,
and refer to the accompanying exercise guide to see the correct form for several exercises. Refer also to the
exercise information accompanying your weight set for additional exercises.
Make sure that all parts are properly tightened each time the weight bench is used. Replace any worn parts immediately. The weight bench can be cleaned with a damp cloth and a mild, non-abrasive detergent; do not use sol-
vents to clean the weight bench.
ADJUSTING THE BACKREST
The Backrest (8) can be used in a declined position, a level position, or either of two inclined positions. To use the Backrest in the declined position,
remove the Backrest Support (14) and lay the
Backrest on the Crossbar (2).
To use the Backrest (8) in the level position or an
inclined position, lift the Backrest and insert the
Backrest Support (14) through one of the sets of
holes in the Uprights (1). Rotate the Backrest
Support so that the locking pin is wrapped
around the right Upright.
1
14
8
1
2
WARNING: When using the
Backrest (8) in a level position or an
inclined position, insert the Backrest
Support (14) completely into both Uprights
(1) and turn it to the locked position.
ATTACHING WEIGHTS TO THE LEG LEVER
To use the Leg Lever (6), slide the desired weights
(not included) onto the weight tube.
WARNING: Do not place more
than 50 lbs. (23 kg) on the Leg Lever (6).
6
Weight
Tube
Weight
11
ADJUSTING THE WEIGHT RESTS
To change the height of the Weight Rests (15),
emove them from the Uprights (1) and insert them
r
into a different set of holes in the Uprights. Rotate
he Weight Rests so that the locking pins are
t
wrapped around the Uprights.
WARNING: Always rotate the
Weight Rests (15) so that the locking pins
are wrapped around the Uprights (1).
Always set both Weight Rests at the same
height.
USING THE CURL PAD
To use the Curl Pad (5), first remove the 50mm
Square Inner Cap (16) from the Front Leg (4).
1
5
1
5
ocking
L
Pin
15
1
Locking
Pin
Next, insert the Curl Post (11) into the Front Leg
(4), and tighten the Curl Knob (36) into the Front
Leg and into one of the adjustment holes in the Curl
Post. Make sure that the Curl Knob is in one of
the holes in the Curl Post.
Note: When you are not using the Curl Pad (5),
remove the Curl Post (11) and insert the 50mm
Square Inner Cap (16) into the Front Leg (4).
11
16
4
36
12
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 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.
13
PART LIST—Model No. GGBE6969.2 R0710A
ey No. Qty. Description Key No. Qty. Description
K
12Upright
21Crossbar
31Frame
41Front Leg
51Curl Pad
61Leg Lever
72Backrest Tube
81Backrest
91Seat
10 2 Upright Cover
11 1 Curl Post
12 2 Pad Tube
13 4 Foam Pad
14 1 Backrest Support
15 2 Weight Rest
16 3 50mm Square Inner Cap
17 1 25mm Round Angled Cap
18 2 38mm Square Inner Cap
19 4 25mm Square Inner Cap
20 2 25mm x 2.5mm Round Inner Cap
21 2 21mm Round Inner Cap
22 4 M6 Washer
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.
23 1 M10 x 135mm Bolt
24 6 M6 x 16mm Screw
25 1 M10 x 60mm Bolt
26 2 25mm x 50mm Inner Cap
27 10 M10 x 68mm Bolt
28 2 M8 x 45mm Bolt
29 4 M4 x 16mm Screw
30 2 M10 Washer
31 14 M10 Locknut
32 4 M6 x 40mm Screw
33 1 Base
34 4 Pad Cap
35 4 Joint Plate
36 1 Curl Knob
37 2 M10 x 35mm Carriage Bolt
38 2 M8 Locknut
39 2 M8 Washer
40 1 25mm x 2mm Round Inner Cap
*
*
*
– Userʼs Manual
– Exercise Guide
– Grease Packet
14
7
8
19
32
14
21
21
27
2
35
31
27
1
1
6
10
20
15
29
29
19
23
30
30
31
1
16
10
20
15
29
29
32
22
22
31
27
31
27
3
16
4
6
12
18
18
34
40
17
26
25
31
13
5
24
31
11
26
9
24
13
34
12
34
13
13
34
35
35
36
31
31
37
33
38
39
28
EXPLODED DRAWING—Model No. GGBE6969.2 R0710A
15
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
IMPORTANT: You must register this product within 30 days of the purchase date to avoid added
fees for service needed under warranty. Go to www.workoutwarehouse.com/registration.
ICON Health & Fitness, Inc. (ICON) warrants this product to be free from defects in workmanship and
material, under normal use and service conditions, for a period of 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. If the product is shipped to
a service center, freight charges to and from the service center will be the customerʼs responsibility. For
replacement parts shipped while the product is under warranty, the customer will be responsible for a minimal handling charge. For in-home service, the customer will be responsible for a minimal trip charge. 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; to
products used for commercial or rental purposes or as store display models; or to products transported
or purchased outside the US. 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 states 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 states 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 state to state.
ICON Health & Fitness, Inc., 1500 S. 1000 W., Logan, UT 84321-9813
Part No. 302841 R0710A Printed in China © 2010 ICON IP, Inc.
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