Page 1
www.workoutwarehouse.com
Model No. GGBE0969.1
Serial No.
Write the serial number in the
space above for reference.
Serial Number
Decal
QUESTIONS?
If you have questions, or if parts are
damaged or missing, DO NOT CON-
TACT THE STORE; please contact
Customer Care.
USERʼS 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 instruc-
tions in this manual before using
this equipment. Keep this manual
for future reference.
Page 2
TABLE OF CONTENTS
ARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
W
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
PART IDENTIFICATION CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6
XERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11
E
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
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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 exercise rack before using your exercise rack.
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 per-
sons with pre-existing health problems.
2. Read all instructions in this manual and all
warnings on the exercise rack before using
the exercise rack.
3. It is the responsibility of the owner to ensure
that all users of the exercise rack are ade-
quately informed of all precautions.
4. The exercise rack is intended for home use
only. Do not use the exercise rack in any
commercial, rental, or institutional setting.
5. Keep the exercise rack indoors, away from
moisture and dust. Place the exercise rack
on a level surface, with a mat beneath it to
protect the floor or carpet. Make sure that
there is enough clearance around the exer-
cise rack to mount, dismount, and use the
exercise rack.
6. Inspect and properly tighten all parts regu-
larly. Replace any worn parts immediately.
7. Keep children under age 12 and pets away
from the exercise rack at all times.
8. The exercise rack is designed to support a
maximum user weight of 300 lbs. (136 kg).
9. Always wear athletic shoes for foot protec-
tion while using the exercise rack.
10. 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.
3
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BEFORE YOU BEGIN
hank you for selecting the versatile GOLDʼS GYM
T
XR 10.9 exercise rack. The XR 10.9 exercise rack is
designed to help you develop the major muscle groups
of the upper body. Whether your goal is a shapely fig-
re, a dramatic increase in muscle size and strength,
u
or a healthier cardiovascular system, the exercise rack
will help you achieve the specific results you want.
For your benefit, read this manual carefully before
using the exercise rack. If you have questions after
Assembled Dimensions:
Height: 7 ft. (213 cm)
Width: 3 ft. 5 in. (104 cm)
Depth: 4 ft. 9 in. (145 cm)
Arm Pad
®
eading this manual, please see the front cover of this
r
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
ecal are shown on the front cover of this manual.
d
Before reading further, please review the drawing below
and familiarize yourself with the parts that are labeled.
Pull-up Bar
Upright
Handles
Dip Arm
Footrest
Stabilizer
Backrest
Push-up Handle
4
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PART IDENTIFICATION CHART
M6 Washer (21)
M8 Locknut (22)
M6 x 16mm Screw (27)
M6 x 73mm Screw (18)
M8 x 75mm Bolt (17)
M10 x 50mm Screw (19)
M8 x 77mm Bolt (28)
M8 Washer (23)
M8 x 68mm Carriage Bolt (20)
M8 x 68mm Bolt (24)
M10 Washer (26)
ee the drawings below to identify small parts used in assembly. The number in parentheses by each drawing is
S
the key number of the part from the PART LIST near the end of this manual. Note: If a part is not in the hard-
ware kit, check to see if it has been preattached.
5
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ASSEMBLY
• To hire an authorized service technician to
assemble the exercise rack in your home, call
1-800-445-2480.
• Assembly requires two persons.
• Because of its size and weight, assemble the
exercise rack in the location where it will be
used. Make sure that there is enough clear-
ance to walk around the exercise rack 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.
Before beginning assembly, make sure
that you understand the information in
the box above. IMPORTANT: Some of the
parts described in the assembly steps
may be preassembled.
To identify small parts, see page 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.
1
Insert four M8 x 68mm Carriage Bolts (20) up
through a Stabilizer (1) as shown.
Repeat this step with the other Stabilizer
(not shown).
1
20
20
6
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2. Attach an Upright Base (2) to one of the
Stabilizers (1) with the indicated two M8 x
68mm Carriage Bolts (20) and two M8 Locknuts
22). Note: Attach the Upright Base so that
(
the hexagonal holes are on the indicated
ide. Do not tighten the Locknuts yet.
s
Attach the other Upright Base (not shown)
to the other Stabilizer (not shown) in the
same way.
2
2
22
1
H
22
20
exagonal
holes on
this side
3. Orient the Bottom Crossbar (10) so that the
warning decal is on top. Attach the Bottom
Crossbar to one of the Upright Bases (2) with
two M8 x 77mm Bolts (28), a Support Plate
(13), and two M8 Locknuts (22). Do not tighten
the Locknuts yet.
Attach the Bottom Crossbar (10) to the other
Upright Base (2) in the same way.
3
2
2
10
Decal
13
28
22
7
Page 8
4. Attach a Support (4) to one of the Stabilizers (1)
with the two indicated M8 x 68mm Carriage
Bolts (20) and two M8 Locknuts (22); do not
ighten the Locknuts yet.
t
ext, attach the Support (4) to the Upright Base
N
(2) with two M8 x 75mm Bolts (17), two M8
Washers (23), and two M8 Locknuts (22); do
not tighten the Locknuts yet.
4
22
4
22
2
23
23
2
7
1
Attach the other Support (4) to the other
Stabilizer (not shown) and the other Upright
Base (2) in the same way.
5. Orient one of the Uprights (3) as shown, and
attach it to one of the Upright Bases (2) with
two M8 x 68mm Bolts (24), two M8 Washers
(23), and two M8 Locknuts (22). Note: The
Bolts must be attached in the lowest set of
holes in the Upright and the Upright Base.
Make sure that the bolt heads are in the
hexagonal holes in the Upright Base. Do not
tighten the Locknuts yet.
Attach the other Upright (3) to the other
Upright Base (2) in the same way.
22
22
5
3
1
4
20
3
2
23
22
23
24
2
8
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6. Attach a Dip Arm (5) to the right Upright (3) and
the Upright Base (2) with two M8 x 77mm Bolts
(28), a Support Plate (13), and two M8 Locknuts
22); do not tighten the Locknuts yet.
(
6
3
13
28
epeat this step with the other Dip Arm (5)
R
and the left Upright (not shown).
7. Attach the Top Crossbar (7) to one of the Dip
Arms (5) with two M8 x 75mm Bolts (17), two
M8 Washers (23), and two M8 Locknuts (22);
do not tighten the Locknuts yet.
Attach the Top Crossbar (7) to the other Dip
Arm (5) in the same way.
22
5
2
22
7
5
7
22
5
23
8. Attach the Pull-up Bar (9) to the Uprights (3)
with two M10 x 50mm Screws (19) and two
M10 Washers (26). Make sure that the
indented holes in the Pull-up Bar are on the
side shown. Then, press the two Rubber Caps
(12) into the ends of the Uprights.
See steps 2–7. Tighten all the M8 Locknuts
(22).
5
8
19
26
3
Indents
3
12
9
23
26
17
12
19
9
Page 10
9. Attach the Backrest (8) to the Top Crossbar (7)
with four M6 x 16mm Screws (27) and four M6
ashers (21).
W
9
21
7
8
27
27
1
2
10. Attach an Arm Pad (6) to one of the Dip Arms
(5) with two M6 x 73mm Screws (18).
Repeat this step with the other Arm Pad (6).
11. Make sure that all parts have been properly tightened before the exercise rack is used. Note: Some
hardware may be left over after assembly is completed.
10
6
5
18
6
10
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EXERCISE GUIDELINES
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
orkout, and the numbers of repetitions and sets to
w
complete. Progress at your own pace and be sensitive
to your bodyʼs signals. Follow each strength workout
with at least one day of rest.
Note: A “repetition” is one complete cycle of an exer-
cise, such as one push-up. A “set” is a series of
repetitions.
Warming Up—Start with 5 to 10 minutes of light exer-
cise. A warm-up increases your body temperature,
heart rate, and circulation in preparation for exercise.
Working Out—Include 5 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 exer-
cise, and move only the appropriate parts of the body.
Perform the repetitions in each set smoothly and with-
ut pausing. The exertion stage of each repetition
o
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 com-
pleted. Record your weight and key body
measurements once a month.
To achieve good results, make exercise a regular and
enjoyable part of your life.
Cross Training—Combine strength training and aero-
bic 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
11
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NOTES
12
Page 13
NOTES
13
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PART LIST—Model No. GGBE0969.1 R0710A
Key No. Qty. Description Key No. Qty. Description
12Stabilizer
2
32Upright
42Support
52Dip Arm
62Arm Pad
71Top Crossbar
81Backrest
91Pull-up Bar
10 1 Bottom Crossbar
11 8 Handgrip
12 2 Rubber Cap
13 4 Support Plate
14 8 25mm Cap
15 4 60mm Cap
Note: Specifications are subject to change without notice. For information about ordering replacement parts,
please see the back cover of this manual. *These parts are not illustrated.
2 Upright Base
16 4 60mm Outer Cap
7 8 M8 x 75mm Bolt
1
18 4 M6 x 73mm Screw
19 2 M10 x 50mm Screw
20 8 M8 x 68mm Carriage Bolt
21 4 M6 Washer
22 28 M8 Locknut
23 12 M8 Washer
24 4 M8 x 68mm Bolt
25 1 Foam Grip
26 2 M10 Washer
27 4 M6 x 16mm Screw
28 8 M8 x 77mm Bolt
*–Userʼs Manual
*–Exercise Guide
14
Page 15
1
1
2
2
3
4
4
5
6
8
15
1
5
27
7
19
9
1
9
12
11
11
14
14
26
26
24
20
20
22
22
16
16
16
16
14
14
28
22
22
22
20
20
22
22
22
22
28
18
28
15
10
14
11
14
11
11
11
22
22
24
17
17
22
22
12
25
28
27
28
28
3
23
23
22
23
23
22
21
21
22
22
22
22
22
22
23
23
23
23
13
13
17
23
23
23
17
23
13
13
5
6
22
14
14
15
18
11
11
22
21
20
22
EXPLODED DRAWING—Model No. GGBE0969.1 R0710A
15
Page 16
ORDERING REPLACEMENT PARTS
To order replacement parts, please see the front cover of this manual. To help us assist you, be prepared to
rovide the following information when contacting us:
p
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 pur-
chase.
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 min-
imal 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 con-
nection 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 inci-
dental 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. 298793 R0710A Printed in China © 2010 ICON IP, Inc.
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