The decals shown here have been applied in
the locations shown. If a decal is missing
or illegible, call the telephone number on
the front cover of this manual and
request a free replacement decal. Apply
the decal in the location shown. Note: The
decals may not be shown at actual size.
GOLD'S GYM is a registered trademark of Gold's Gym International, Inc.
distributed under license from Gold's Gym International, Inc.
This product is manufactured and
2
IMPORTANT PRECAUTIONS
WARNING: To reduce the risk of serious injury, read all important precautions and
nstructions in this manual and all warnings on the weight bench before using the weight bench.
i
ICON assumes no responsibility for personal injury or property damage sustained by or through
he use of the weight bench.
t
1. Before beginning any exercise program, consult your physician. This is especially important for persons over the age of 35 or persons with pre-existing health problems.
2. It is the responsibility of the owner to ensure
that all users of the weight bench are adequately informed of all precautions.
3. The weight bench is intended for home use
only. Do not use the weight bench in any
commercial, rental, or institutional setting.
4. 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.
5. Inspect and properly tighten all parts regular-
ly. Replace any worn parts immediately.
6. Keep children under age 12 and pets away
from the weight bench at all times.
7. Keep hands and feet away from moving parts.
8. Always wear athletic shoes for foot protec-
tion while exercising.
9. 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.
10. The weight bench is designed to support a
maximum user weight of 300 lbs. (136 kg),
and a maximum total weight of 510 lbs. (236
kg). Do not place more than 210 lbs. (95 kg),
including a barbell and weights, on the
weight rests. Do not place more than 130 lbs.
(59 kg) on the leg lever. Note: The weight
bench does not include a barbell or weights.
11. Do not sit on the upper end of the backrest;
this will cause the weight bench to tip.
12. When you are using the leg lever, place a
barbell with the same amount of weight on
the weight rests to balance the bench.
13. When you put weight on the weight rests,
make sure you put at least 10 lbs. (5 kg) on
the leg lever to balance the weight bench.
14. Make sure that the adjustment pin and the
weight rest knobs are inserted completely
and tightened into the uprights before beginning any exercise.
15. Always remove the curl post from the front
leg before using the leg lever.
16. If you feel pain or dizziness while exercising,
stop immediately and cool down.
3
BEFORE YOU BEGIN
Thank you for selecting the versatile GOLD’S GYM
XR 17 weight bench. The weight bench offers an
impressive array of weight stations designed to develop every major muscle group of the body. Whether
your goal is to tone your body, build dramatic muscle
size and strength, or improve your cardiovascular system, the weight bench will help you to achieve the
specific results you want.
®
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.
To avoid a registration fee for any service needed
under warranty, you must register the weight bench
at www.iconservice.com/registration.
For your benefit, read this manual carefully before
using the weight bench. If you have questions after
reading this manual, please see the front cover of this
ASSEMBLED DIMENSIONS:
Height: 53 in. (135 cm)
Width: 31 in. (79 cm)
Depth: 74 in. (188 cm)
Weight: 79 lbs. (36 kg)
Backrest
Curl Pad
Leg Lever
Before reading further, please review the drawing
below and familiarize yourself with the parts that are
labeled.
Weight Rest
Weight Rest
Knob
Storage Tube
Curl Bar
eight T
W
Seat
Backrest Bracket
ube
4
M6 Washer (48)
M10 Nylon Locknut (43)
M8 Washer (35)
M10 x 80mm Bolt (42)
M10 x 65mm Bolt (40)
M8 Nylon Locknut (47)
M8 x 60mm Bolt (52)
M6 x 20mm Screw (39)
M6 x 40mm Screw (49)
M10 x 175mm Bolt (50)
M8 x 40mm Bolt (37)
M10 Washer (44)
M10 x 85mm Bolt (41)
M10 x 55mm Bolt Set (51)
M4 x 16mm Screw (45)
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. Note: Some small parts
may have been preattached. If a part is not in the parts bag, check to see if it has been preattached.
5
ASSEMBLY
Make Assembly Easier
Everything in this manual is designed to ensure
that the weight bench can be assembled successfully by almost anyone. By setting aside
plenty of time, assembly will go smoothly.
aterials until assembly is completed.
m
For help identifying small parts, use the PART
•
IDENTIFICATION CHART.
• As you assemble the weight bench, make sure all
parts are oriented as shown in the drawings.
Before beginning assembly, carefully read the
following information and instructions:
• 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 weight and size, the weight bench
should be assembled 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
1.
Before beginning assembly, make sure you
understand the information in the box
above.
• Tighten all parts as you assemble them, unless
instructed to do otherwise.
• The included grease and 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
Identify the Left Upright (6), which has a welded
nut on the side shown. Raise the Weight Rest (7)
in the Left Upright and secure it with a Weight
Rest Knob (23).
Orient the Crossbar (4) so that the warning
decals are on top. Attach the Crossbar to the Left
Upright (6) with two Joint Plates (18), four M10 x
80mm Bolts (42), and four M10 Nylon Locknuts
(43). Do not tighten the Nylon Locknuts yet.
Attach the Crossbar (4) to the Right Upright
(not shown) in the same manner
.
7
4
Warning
Decal
42
Welded Nut
18
18
43
23
43
6
6
2. Attach the Bench Frame (1) to the Front Leg (2)
with two M10 x 65mm Bolts (40), two M10
ashers (44), and two M10 Nylon Locknuts (43).
W
Do not tighten the Locknuts.
2
40
1
44
40
43
2
3. Attach the Bench Frame (1) to the Crossbar (4)
with two M10 x 85mm Bolts (41) and two M10
Nylon Locknuts (43).
Tighten the M10 Nylon Locknuts (43) used in
steps 1 through 3.
4. Attach the Weight Tube (16) inside the Leg Lever
(3) with an M8 x 60mm Bolt (52), two M8
Washers (35), an 11mm Spacer (32), and an M8
Nylon Locknut (47).
is inside the Leg Lever
Press the 25mm Round Angled Cap (28) onto the
ube (16).
T
eight
W
Grease an M10 x 55mm Bolt Set (51). Attach the
Leg Lever (3) to the Front Leg (2) with the Bolt
Make sure that the barrel of the Bolt Set
Set.
is inserted into both sides of the bracket on
the Front Leg.
Make sure that the Spacer
.
3
4
43
41
9
3
16
51
41
35
28
Grease
51
2
52
1
4
47
35
32
Attach a Tether (9) to the Leg Lever (3) with an
M4 x 16mm Screw (45).
45
7
5. Orient the Backrest Bracket (10) and the Backrest
Frames (12) as shown. Attach the Backrest
racket to the Backrest Frames with four M8 x
B
40mm Bolts (37), four M8 Washers (35), and four
8 Nylon Locknuts (47). D
M
Nylon Locknuts yet.
o not tighten the
5
37
35
1
35
5
3
37
2
7
4
35
6. Insert the Backrest Bracket (10) into the Bench
Frame (1) as shown.
Grease an M10 x 175mm Bolt (50). Attach the
Backrest Frames (12) to the Bench Frame (1)
with the Bolt and an M10 Nylon Locknut (43). Do
not tighten the Nylon Locknut yet.
Orient the Backrest (13) as shown. Attach the
Backrest to the Backrest Frames (12) with four
M6 x 40mm Screws (49) and four M6 Washers
(48). Do not tighten the Screws yet.
10
6
12
43
1
48
10
49
47
13
48
49
50
7. Attach an M8 x 40mm Bolt (37), two 13mm
Spacers (38), and an M8 Nylon Locknut (47) to
the hole in end of the Backrest Bracket (10).
Insert the remaining Pin (25) into the Bench
Frame (1) and into one of the adjustment holes in
the Backrest Bracket (10). Next, attach the Tether
(9) to the underside of the Bench Frame with an
M4 x 16mm Screw (45).
See step 5. Tighten the four M8 Nylon Locknuts
(47).
See step 6. Tighten the M10 Nylon Locknut (43).
Do not overtighten the Nylon Locknut; the
Backrest Frames (12) must pivot easily.Next,
tighten the four M6 x 40mm Screws (49).
7
1
25
9
47
10
38
37
45
8
. Next, orient the Seat (14) as shown. Attach the
8
Seat to the Bench Frame (1) with four M6 x
20mm Screws (39).
8
14
1
39
9. Insert a Pad Tube (19) into the Leg Lever (3).
Slide two Foam Pads (20) onto the Pad Tube.
Then, press two 19mm Round Inner Caps (46)
into the Foam Pads.
Repeat this step with the other two Pad Tubes
(19).
10. Attach the Curl Pad (15) to the Curl Post (11) with
two M6 x 20mm Screws (39).
9
46
10
20
3
19
15
19
19
20
46
1. Attach the Bumper (17) to the Curl Bar (8) with an
1
M4 x 16mm Screw (45).
12. Make sure that all parts are properly tightened
before the weight bench is used.
remaining parts will be explained in ADJUSTMENT, starting on the next page.
The use of all
11
1
1
8
17
45
39
9
ADJUSTMENT
This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 12 for important 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.
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.
ADJUSTING THE BACKREST
The Backrest (13) can be used in a declined position,
a level position, or an inclined position. To use the
Backrest in the declined position, remove the Pin (25)
and lay the Backrest on the Crossbar (4).
To use the Backrest (13) in the level or inclined position, lift the Backrest and insert the Pin (25) into the
Bench Frame (1) and into an adjustment hole in the
Backrest Bracket (10).
USING THE LEG LEVER
To use the the Leg Lever (3), slide the desired
weights (not included) onto the Weight Tube (16).
Secure the weights with a Spring Clip (36).
WARNING: Do not place more than
130 lbs. (59 kg) on the Leg Lever (3).
10
3
13
25
1
4
10
36
16
Weight
SING THE WEIGHT RESTS
U
To change the height of the Weight Rests (7), remove
the Weight Rest Knobs (23). Position the Weight
ests to the desired height in the Uprights (5, 6) and
R
ecure them with the Weight Rest Knobs.
s
WARNING: A
Weight Rests (7) at the same height. Make
sure the Weight Rest Knobs (23) are inserted
into both the Uprights (5, 6) and the Weight
Rests. Do not place more than 210 lbs. (95 kg)
on the Weight Rests.
USING THE CURL PAD
For some exercises, the Curl Pad (15) must be
attached to the weight bench. Remove the 45mm
Thick Square Inner Cap (31) from the Front Leg (2).
lways set both
7
23
5
7
23
6
15
Insert the Curl Post (11) into the Front Leg (2). Align
one of the adjustment holes in the Curl Post with the
adjustment hole in the Front Leg. Fully tighten the
Curl Knob (34) into the Front Leg.
When the Curl Pad (15) is not in use, insert the 45mm
Thick Square Inner Cap (31) into the Front Leg (2).
USING THE CURL BAR
Attach the Curl Bar (8) to the Leg Lever (3) with the
Pin (25).
11
31
8
34
2
3
25
11
EXERCISE GUIDELINES
THE FOUR BASIC TYPES OF WORKOUTS
Muscle Building
To increase the size and strength of your muscles,
push them close to their maximum capacity. Your muscles will continually adapt and grow as you progressively increase the intensity of your exercise. You can
adjust the intensity level of an individual exercise in
two ways:
• by changing the amount of resistance used
• by changing the number of repetitions or sets per-
formed. (A “repetition” is one complete cycle of an
exercise, such as one sit-up. A “set” is a series of
repetitions.)
The proper amount of resistance for each exercise
depends upon the individual user. You must gauge
your limits and select 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
You can tone your muscles by pushing 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
Cross training is an ef
well-balanced fitness program. An example of a balanced program follows:
Plan strength training workouts on Monday
•
Wednesday, and Friday.
Plan 20 to 30 minutes of aerobic exercise, such as
•
running on a treadmill or riding on an elliptical exerciser or exercise cycle, on Tuesday and Thursday.
• Rest from both strength training and aerobic exercise
for at least one full day each week to give your body
time to regenerate.
The combination of strength training and aerobic exer
cise will reshape and strengthen your body
op your heart and lungs.
ficient way to get a complete and
,
, plus devel
PERSONALIZING YOUR EXERCISE PROGRAM
Determining the appropriate length of time for each
workout, and the numbers of repetitions and sets to
complete, is an individual matter. Avoid overdoing it
during the first few months of your exercise program.
Progress at your own pace and be sensitive to your
body’s signals. If you experience pain or dizziness
while exercising, stop immediately and cool down.
Find out what is wrong before continuing. Remember
that adequate rest and a proper diet are important factors in any exercise program.
WARMING UP
Begin each workout with 5 to 10 minutes of stretching
and light exercise to warm up. Warming up prepares
your body for more strenuous exercise by increasing
circulation, raising your body temperature and delivering more oxygen to your muscles.
WORKING OUT
Each workout should include 6 to 10 different exercises. Select exercises for every major muscle group,
emphasizing areas that you want to develop most. To
give balance and variety to your workouts, vary the
exercises from workout to workout.
Schedule your workouts for the time of day when your
energy level is the highest. Each workout should be
followed by at least one day of rest. Once you find the
schedule that is right for you, stick with it.
EXERCISE FORM
Maintaining proper form is an essential part of an
ef
fective exercise program. This requires moving
through the full range of motion for each exercise, and
moving only the appropriate parts of the body.
Exercising in an uncontrolled manner will leave you
feeling exhausted. On the exercise guide accompanying this manual you will find photographs showing the
correct form for several exercises, and a list of the
muscles affected. See the muscle chart on the next
page to find the names of the muscles.
The repetitions in each set should be performed
smoothly and without pausing. The exertion stage of
each repetition should last about half as long as the
return stage. Proper breathing is important. Exhale
during the exertion stage of each repetition and inhale
-
during the return stroke. Never hold your breath.
-
12
The repetitions in each set should be performed
O
P
Q
R
S
T
U
V
X
W
N
M
J
G
F
H
I
K
E
C
D
B
A
L
MUSCLE CHART
A. Sternomastoid (neck)
B. Pectoralis Major (chest)
C. Biceps (front of arm)
D. Obliques (waist)
E. Brachioradials (forearm)
F. Hip Flexors (upper thigh)
G. Abductor (outer thigh)
H. Quadriceps (front of thigh)
I.Sartorius (front of thigh)
J. Tibialis Anterior (front of calf)
K. Soleus (front of calf)
L. Anterior Deltoid (shoulder)
M. Rectus Abdominus (stomach)
N. Adductor (inner thigh)
O. Trapezius (upper back)
P.Rhomboideus (upper back)
Q. Posterior Deltoid (shoulder)
R. Triceps (back of arm)
S. Latissimus Dorsi (mid back)
T. Spinae Erectors (lower back)
U. Gluteus Medius (hip)
V. Gluteus Maximus (buttocks)
W. Hamstring (back of leg)
X. Gastrocnemius (back of calf)
smoothly and without pausing. The exertion stage of
ach repetition should last about half as long as the
e
return stage. Proper breathing is important. Exhale
uring the exertion stage of each repetition and inhale
d
during the return stroke. Never hold your breath.
Rest for a short period of time after each set. The
ideal resting periods are:
• Rest for three minutes after each set for a muscle
building workout.
• Rest for one minute after each set for a toning workout.
• Rest for 30 seconds after each set for a weight loss
workout.
Plan to spend the first couple of weeks familiarizing
yourself with the equipment and learning the proper
form for each exercise.
COOLING DOWN
nd each workout with 5 to 10 minutes of stretching.
E
Include stretches for both your arms and legs. Move
lowly as you stretch and do not bounce. Ease into
s
each stretch gradually and go only as far as you can
without strain. Stretching at the end of each workout
is an effective way to increase flexibility.
STAYING MOTIVATED
For motivation, keep a record of each workout. List the
date, the exercises performed, the resistance used,
and the numbers of sets and repetitions completed.
Record your weight and key body measurements at
the end of every month. The key to achieving the
greatest results is to make exercise a regular and
enjoyable part of your everyday life.
13
PART LIST—Model No. GGBE1067.0R
Key No. Qty.DescriptionKey No. Qty.Description
0707A
11Bench Frame
21Front Leg
31Leg Lever
4
51Right Upright
61Left Upright
72Weight Rest
81Curl Bar
92Tether
101Backrest Bracket
111Curl Post
122Backrest Frame
131Backrest
141Seat
151Curl Pad
161Weight Tube
171Bumper
184Joint Plate
193Pad Tube
206Foam Pad
212Weight Rest Cap
222Square Bushing
232Weight Rest Knob
24125mm Thin Round Inner Cap
252Pin
26345mm Square Inner Cap
27225mm x 50mm Inner Cap
28125mm Round Angled Cap
1Crossbar
29425mm Square Inner Cap
302Curl Bar Bushing
31145mm Thick Square Inner Cap
2111mm Spacer
3
33425mm Round Inner Cap
341Curl Knob
356M8 Washer
361Spring Clip
375M8 x 40mm Bolt
38213mm Spacer
396M6 x 20mm Screw
402M10 x 65mm Bolt
412M10 x 85mm Bolt
428M10 x 80mm Bolt
4313M10 Nylon Locknut
442M10 Washer
457M4 x 16mm Screw
46619mm Round Inner Cap
476M8 Nylon Locknut
484M6 Washer
494M6 x 40mm Screw
501M10 x 175mm Bolt
511M10 x 55mm Bolt Set
521M8 x 60mm Bolt
Note: Specifications are subject to change without notice. See the front cover of this manual for information
about ordering replacement parts. *These parts are not illustrated.
14
25
41
41
43
1
40
40
39
39
14
34
31
2
27
27
28
44
43
26
3
26
24
26
16
35
52
35
32
47
7
7
45
45
21
22
23
5
33
10
47
47
49
48
29
48
49
48
29
1
3
12
43
35
35
50
37
35
43
43
42
42
18
18
18
1
5
11
20
20
46
19
19
33
23
21
22
45
45
6
4
51
51
39
20
20
46
46
9
25
9
38
8
30
30
45
17
33
33
36
37
47
45
37
45
EXPLODED DRAWING—Model No. GGBE1067.0R
0707A
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 the manual)
• the name of the product (see the front cover of this manual)
• the key number and description of the part(s) (see the PART LIST and the EXPLODED DRAWING near the
end of this manual)
LIMITED WARRANTY
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. ICON's obligation under this warranty is limited to replacing or repairing, at ICON's option, the product through one of its authorized service centers.
All repairs for which warranty claims are made must be pre-authorized 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. For
in-home service, the customer will be responsible for a minimal trip charge. This warranty does not extend
to any product or 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 con
nection with the use or performance of the product or damages with respect to any economic loss, loss
of property, loss of revenues or profits, loss of enjoyment or use, 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.
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 is limited in its 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.
Accordingly, the above limitation may not apply to you.
-
This warranty gives you specific legal rights. You may also have other rights which vary from state to state.
ICON HEALTH & FITNESS, INC., 1500 S. 1000 W., LOGAN, UT 84321-9813