Gold's Gym GGBE99610.0, XR 10.1 User Manual

Download

Page 1

www.workoutwarehouse.com

Model No. GGBE99610.0 Serial No.

Write the serial number in the space above for reference.

Serial Number Decal

(under the seat)

QUESTIONS?

If you have questions, or if parts are damaged or missing, DO NOT

CONTACT THE STORE; please contact Customer Care.

USER’S MANUAL

IMPORTANT: Please register this product (see the limited warranty on the back cover of this manual) before contacting Customer Care.

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.

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TABLE OF CONTENTS

WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2

IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3

BEFORE YOU BEGIN. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4

PART IDENTIFICATION CHART. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5

ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6

ADJUSTMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14

EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16

PART LIST. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18

EXPLODED DRAWING. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19

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 Merchandising, Inc.

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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 use of this product.

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. Use the weight bench only as described in this manual.

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. Do not put the weight bench in a garage or covered patio, or near water.

6. 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.

7. Inspect and properly tighten all parts regularly. Replace any worn parts immediately.

8. Keep hands and feet away from moving parts.

9. Always set both weight rests at the same height.

10. Keep children under age 12 and pets away from the weight bench at all times.

11. Always wear athletic shoes for foot protection while exercising.

12. The weight bench is designed to support a maximum user weight of 300 lbs. (136 kg) and a maximum total weight of 610 lbs. (277 kg). Do not place more than 310 lbs. (141 kg), including a barbell, on the weight rests. Do not place more than 150 lbs. (68 kg) on the leg lever. Note: The weight bench does not include a barbell or weights.

13. Always place the same amount of weight on both sides of the barbell.

14. Always exercise with a partner. Your partner should be ready to catch the barbell if you cannot complete a repetition.

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.

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BEFORE YOU BEGIN

Thank you for selecting the versatile GOLD’S GYM® XR 10.1 weight bench. The XR 10.1 weight bench offers a selection of weight stations designed to develop every major muscle group of the body. Whether your goal is to tone your body, build muscle size and strength, or improve your cardiovascular system, the weight bench will help you achieve the results you want.

For your benefit, read this manual carefully before using the weight bench. If you have questions after

Right Side

Upright

Backrest Support

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 model number and the location of the serial number decal are shown on the front cover of this manual.

Before reading further, please familiarize yourself with the parts that are labeled in the drawing below.

Length: 5 ft. (152 cm) Width: 3 ft. 6 in. (107 cm)

Left Side

Weight Rest

Backrest

Storage Tube

Leg Lever

Weight Tube

Weight Clip

Note: The terms “right side” and “left side” are determined relative to a person sitting on the weight bench; the terms do not correspond to right and left in the drawings in this manual.

Seat/Seat Carriage/Adjustment Pin

Weight

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PART IDENTIFICATION CHART

Use 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. Extra hardware may be included.

M8 Locknut

(37)

M4 x 16mm

Self-tapping

Screw (26)

M10 Locknut

(40)

M6 x 16mm

Screw (49)

M10 x 55mm Bolt (15) M10 x 60mm Bolt (9)

M6 x 40mm Screw (48)

M6 Washer

(42)

M8 Washer

(43)

M8 x 55mm Bolt (46)

M10 x 70mm Bolt (29)M10 x 63mm Bolt (6)

M10 Washer

(41)

M10 x 47mm Carriage Bolt (44) M10 x 95mm Bolt (45)

M10 x 143mm Bolt (50)

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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.

• To identify small parts, see page 5.

1. Identify the Left Upright Base (13), which is marked with a “Left” sticker.

Orient a Stabilizer (5) so that the square holes

are facing the floor.

Attach the Left Upright Base (13) to the Stabilizer

(5) with two M10 x 47mm Carriage Bolts (44) and two M10 Locknuts (40). Do not tighten the

Locknuts yet.

Insert two M10 x 47mm Carriage Bolts (44)

upward into the remaining holes in the Stabilizer (5).

Repeat this step with the Right Upright Base

(20) and the other Stabilizer (5).

• The following tools (not included) may be required for assembly:

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. To avoid damaging parts, do not use power tools.

Square

Holes

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2. Orient the Crossbar (2) so that the warning decals are facing upward.

Attach the Crossbar (2) to the Left Upright Base

(13) with two M10 x 95mm Bolts (45), two M10 Washers (41), and two M10 Locknuts (40). Do

not tighten the Locknuts yet.

Attach the Crossbar (2) to the Right Upright

Base (20) in the same way.

3. Orient the Uprights (8) as shown.

Slide the Uprights (8) onto the Left and Right

Upright Bases (13, 20).

Bracket

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4. Set the Left Brace (10) on the indicated M10 x 47mm Carriage Bolts (44) in the left Stabilizer (5). Finger tighten two M10 Locknuts (40) onto the Carriage Bolts. Do not tighten the

Locknuts yet.

Attach the Left Brace (10) to the left Upright (8)

with two M10 x 55mm Bolts (15), an Upright Plate (51), and two M10 Locknuts (40). Do not

tighten the Locknuts yet.

Attach the Right Brace (11) to the right

Stabilizer (5) and the right Upright (8) in the same way.

5. Press a 44mm x 1.2mm Square Inner Cap (27) into the Front Leg (3).

Attach the Front Stabilizer (4) to the Front Leg

(3) with two M10 x 63mm Bolts (6) and two M10 Locknuts (40). Do not tighten the Locknuts

yet.

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6. Orient the Seat Frame (1) so that the hexagonal holes are facing the floor.

Attach the Seat Frame (1) to the Crossbar (2)

with two M10 x 60mm Bolts (9) and two M10 Locknuts (40). Do not tighten the Locknuts yet.

7. Orient the Seat Carriage (7) as shown. Slide the Seat Carriage onto the Seat Frame (1).

Attach the Front Leg (3) to the Seat Frame

(1) with four M8 x 55mm Bolts (46), two M8 Washers (43), and four M8 Locknuts (37). Do

not tighten the Locknuts yet.

See the inset drawing. Attach the Adjustment

Pin (25) to the Seat Carriage (7) with an M4 x 16mm Self-tapping Screw (26). Then, insert the Adjustment Pin through the Seat Carriage into an adjustment hole in the Seat Frame (1).

Make sure that the Adjusment Pin is firmly engaged in an adjustment hole.

Hexagonal

Holes

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8. Set the Backrest Support (14) in the brackets on the Uprights (8). Make sure that the pins on

the Backrest Support are inserted into the holes in the brackets.

See steps 1–6. Tighten the M10 Locknuts (40).

See step 7. Tighten the M8 Locknuts (37).

Bracket

9. Attach the two Backrest Frames (16) to the Backrest (18) with four M6 x 40mm Screws (48) and four M6 Washers (42). Do not tighten the

Screws yet.

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10. Apply grease to an M10 x 143mm Bolt (50).

Attach the Backrest Frames (16) to the Seat

Carriage (7) with the M10 x 143mm Bolt (50), two M10 Washers (41), and an M10 Locknut (40). Do not overtighten the Locknut; the

Backrest Frames must pivot easily.

See step 9. Tighten the four M6 x 40mm Screws

(48).

11. Attach the Seat (19) to the Seat Carriage (7) with four M6 x 16mm Screws (49).

Grease

12. Apply grease to an M10 x 70mm Bolt (29).

Attach the Leg Lever (12) to the Front Leg (3)

with the M10 x 70mm Bolt (29) and an M10 Locknut (40). Do not overtighten the Locknut;

the Leg Lever must pivot easily.

Grease

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13. Attach the Weight Tube (22) to the Leg Lever (12) with an M8 x 55mm Bolt (46), two M8 Washers (43), a Weight Tube Bushing (47), and an M8 Locknut (37).

Press the 25mm Round Outer Cap (34) onto the

Weight Tube (22).

14. Insert a Pad Tube (21) into either of the two holes in the Front Leg (3).

Slide a Foam Pad (24) onto each end of the Pad

Tube (21).

15. Insert the remaining two Pad Tubes (21) into the Leg Lever (12).

Slide two Foam Pads (24) onto each Pad Tube

(21).

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16. Insert the two Weight Rests (33) into the Uprights (8), and rotate the locking clips around the Uprights. Make sure that the Weight Rests

are attached at the same height.

Locking Clip

17. Make sure that all parts are properly tightened before you use the weight bench. The use of all remaining parts will be explained in ADJUSTMENT, beginning on page 14.

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ADJUSTMENT

This section explains how to adjust the weight bench. See the accompanying exercise guide to see the correct form for each exercise.

Make sure 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

solvents to clean the weight bench.

ADJUSTING THE SEAT

To adjust the position of the Seat (19), first remove the Adjustment Pin (25). Next, slide the Seat Carriage (7) to the desired position. Then, insert the Adjustment Pin through the Seat Carriage into an adjustment hole in the Seat Frame (1). Make sure

that the Adjustment Pin is firmly engaged in an adjustment hole.

ADJUSTING THE HEIGHT OF THE BACKREST

To adjust the height of the Backrest (18), first move the seat carriage to the desired position (see ADJUSTING THE SEAT above).

Next, set the Backrest Support (14) in the brackets on the Uprights (8) or in one of the sets of brackets on the Left and Right Upright Bases (13, 20). Make

sure that the pins on the Backrest Support are inserted into the holes in the brackets.

Then, lower the Backrest (18) onto the Backrest Support (14).

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USING THE LEG LEVER

To use the Leg Lever (12), slide the desired weights (not included) onto the Weight Tube (22). Secure the weights with a Weight Clip (23).

WARNING: Do not place more

than 150 lbs. (68 kg) on the Weight Tube (22). Secure the weights with a Weight Clip (23).

The indicated Foam Pads (24) and Pad Tube (not shown) can be attached in either of the two holes near the top of the Front Leg (3). Choose the position that is the most comfortable for you.

ADJUSTING THE WEIGHT RESTS

To use a barbell (not included) with the weight bench, insert the two Weight Rests (33) into the Uprights (8) at the appropriate height. Rotate the locking clips around the Uprights.

WARNING: Always place both

Weight Rests (33) at the same height. Make sure that the locking clips are securely wrapped around the Uprights (8).

Weight

Locking Clip

THE OPTIONAL CURL PAD

The optional curl pad enables you to perform additional exercises with your weight bench. To pur-

chase the optional curl pad, see the front cover of this manual.

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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

workout, and the numbers of repetitions and sets to complete. Progress at your own pace and be sensitive to your body’s 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.

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

Page 17

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:

Exercise Lbs. Sets Reps

Exercise

10.

Lbs. Sets Reps

Exercise Time Distance Speed

Exercise Lbs. Sets Reps

Exercise

Lbs. Sets Reps

Aerobic

Date:

Strength

Date:

10.

Exercise Time Distance Speed

Exercise Lbs. Sets Reps

Exercise

10.

Lbs. Sets Reps

Aerobic

Date:

Exercise Time Distance Speed

Page 18

PART LIST

Key No. Qty. Description Key No. Qty. Description

Model No. GGBE99610.0 R0611A

1 1 Seat Frame 2 1 Crossbar 3 1 Front Leg 4 1 Front Stabilizer 5 2 Stabilizer 6 2 M10 x 63mm Bolt 7 1 Seat Carriage 8 2 Upright 9 2 M10 x 60mm Bolt 10 1 Left Brace 11 1 Right Brace 12 1 Leg Lever 13 1 Left Upright Base 14 1 Backrest Support 15 4 M10 x 55mm Bolt 16 2 Backrest Frame 17 1 25mm x 1.2mm Round Inner Cap 18 1 Backrest 19 1 Seat 20 1 Right Upright Base 21 3 Pad Tube 22 1 Weight Tube 23 2 Weight Clip 24 6 Foam Pad 25 1 Adjustment Pin 26 1 M4 x 16mm Self-tapping Screw 27 3 44mm x 1.2mm Square Inner Cap

28 6 19mm Round Inner Cap 29 1 M10 x 70mm Bolt 30 3 44mm x 1.5mm Square Inner Cap 31 3 25mm x 2mm Round Inner Cap 32 6 38mm x 76mm Inner Cap 33 2 Weight Rest 34 1 25mm Round Outer Cap 35 4 25mm Square Inner Cap 36 2 25mm x 50mm Inner Cap 37 5 M8 Locknut 38 2 25mm x 40mm Inner Cap 39 2 Seat Carriage Bushing 40 22 M10 Locknut 41 6 M10 Washer 42 4 M6 Washer 43 4 M8 Washer 44 8 M10 x 47mm Carriage Bolt 45 4 M10 x 95mm Bolt 46 5 M8 x 55mm Bolt 47 1 Weight Tube Bushing 48 4 M6 x 40mm Screw 49 4 M6 x 16mm Screw 50 1 M10 x 143mm Bolt 51 2 Upright Plate * – User’s Manual * – Exercise Guide * – Grease Packet

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.

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EXPLODED DRAWING

Model No. GGBE99610.0 R0611A

Page 20

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. Parts and labor are warranted for ninety (90) days from the date of purchase.

This warranty extends only to the original purchaser (customer). ICON’s obligation under this warranty is limited to repairing or replacing, at ICON’s 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 customer’s responsibility. If replacement parts are 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 freight damage to the product. This warranty will automatically be voided if the product is used as a store display model, if the product is purchased or transported outside the USA, if all instructions in this manual are not followed, if the product is abused or improperly or abnormally used, or if the product is used for commercial or rental purposes. 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 any kind. Some states do not allow the exclusion or limitation of incidental or consequential damages. Accordingly, the above limitation may not apply to the customer.

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 the customer.

This warranty provides specific legal rights; the customer may have other rights that vary from state to state.

ICON Health & Fitness, Inc., 1500 S. 1000 W., Logan, UT 84321-9813