Page 1
www.workoutwarehouse.com
Model No. GGBE89616.0
Serial No.
Write the serial number in the space
above for reference.
Serial Number
Decal
ACTIVATE YOUR
WARRANTY
To register your product and
activate your warranty today, go
to www.workoutwarehouse.com/
registration.
CUSTOMER CARE
USER’S MANUAL
For service at any time, go to
www.workoutwarehouse.com.
Or call 1-877-776-4777
Mon.–Fri. 6 a.m.–6 p.m. MT
Sat. 8 a.m.–12 p.m. MT
Please do not contact the store.
CAUTION
Read all precautions and
instructions in this manual before
using this equipment. Keep this
manual for future reference.
Page 2
TABLE OF CONTENTS
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
IMPORTANT PRECAUTIONS ..................................................................3
BEFORE YOU BEGIN. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
PART IDENTIFICATION CHART. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7
ADJUSTMENT ............................................................................11
EXERCISE GUIDELINES ....................................................................12
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 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 the weight bench before using the weight bench.
ICON assumes no responsibility for personal injury or property damage sustained by or through the
use of this product.
1. It is the responsibility of the owner to
ensure that all users of the weight bench are
adequately informed of all precautions.
2. Before beginning any exercise program,
consult your physician. This is especially
important for persons over age 35 or persons with pre-existing health problems.
3. The weight bench is not intended for use by
persons with reduced physical, sensory, or
mental capabilities or lack of experience and
knowledge, unless they are given supervision or instruction about use of the weight
bench by someone responsible for their
safety.
4. Use the weight bench only as described in
this manual.
5. The weight bench is intended for home use
only. Do not use the weight bench in a commercial, rental, or institutional setting.
6. 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.
7. Place the weight bench on a level surface,
with enough clearance around the weight
bench to mount, dismount, and use the
weight bench.
8. Inspect and properly tighten all parts each
time the weight bench is used. Replace any
worn parts immediately.
9. Keep children under age 13 and pets away
from the weight bench at all times.
10. Wear appropriate clothes while exercising.
Always wear athletic shoes for foot protection while exercising.
11. The weight bench is designed to support a
maximum user weight of 300 lbs. (136 kg),
and a maximum total weight of 510 lbs. (231
kg). Do not use more than 210 lbs. (95 kg)
of weights with the weight bench. Note: No
weights are included.
12. Before using the weight bench, make sure
that the seat pin and the backrest brace are
properly inserted.
13. Over exercising may result in serious injury
or death. If you feel faint, if you become short
of breath, or if you experience pain while
exercising, stop immediately and cool down.
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STANDARD SERVICE PLANS
4
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BEFORE YOU BEGIN
Thank you for selecting the GOLD’S GYM® XR 6.0
weight bench. The versatile XR 6.0 weight bench is
designed to develop the major muscle groups of the
upper body. Whether your goal is to develop a shapely
figure, dramatic muscle size and strength, or a healthier cardiovascular system, the 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
Length: 3 ft. 8 in. (112 cm)
Width: 1 ft. 7 in. (48 cm)
Seat
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 review the drawing
below and familiarize yourself with the labeled parts.
Backrest
Backrest Brace
Seat Pin
Seat Frame
Adjustment Slots
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PART IDENTIFICATION CHART
Use the drawings below to identify the small parts needed for assembly. The number in parentheses below each
drawing is the key number of the part, from the PART LIST near the end of this manual. The number following the
key number is the quantity needed for assembly. Note: If a part is not in the hardware kit, check to see if it
has been preassembled. Extra parts may be included.
M4 x 19mm
Screw (9)–1
M6 Washer
(12)–4
M6 x 16mm
Screw (21)–4
M10 Washer
(4)–4
M6 x 40mm
Screw (14)–4
M10 x 202mm Bolt (3)–2
M10 Locknut
(11)–2
M10 x 45mm Screw (7)–4
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ASSEMBLY
• Assembly requires two persons.
• Due to 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
materials until you nish all assembly steps.
• To identify small parts, see page 6.
1. Go to www.workoutwarehouse.com/
registration on your computer and register
your product.
• activates your warranty
• saves you time if you ever need to contact
Customer Care
• allows us to notify you of upgrades and offers
• In addition to the included tool(s), assembly
requires the following tool(s):
one adjustable wrench
one Phillips screwdriver
Assembly may be easier if you have a set of
wrenches. To avoid damaging parts, do not use
power tools.
1
Note: If you do not have Internet access, call
Customer Care (see the front cover of this
manual) and register your product.
2. Attach the Short Stabilizer (6) to the Frame (1)
with two M10 x 45mm Screws (7); do not fully
tighten the Screws yet.
2
1
7
7
6
7
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3. Attach the Long Stabilizer (2) to the Frame (1)
with two M10 x 45mm Screws (7); start both
Screws, and then tighten them.
See step 2. Tighten the two M10 x 45mm
Screws (7).
3
1
7
2
4. Using a plastic bag to keep your fingers clean,
apply a small amount of the included grease to
an M10 x 202mm Bolt (3).
Orient the two Backrest Frames (5) and the
Backrest Brace (10) so that the holes (A) are in
the indicated locations.
Attach the Backrest Frames (5) to the Backrest
Brace (10) with the M10 x 202mm Bolt (3), two
M10 Washers (4), and an M10 Locknut (11); do
not fully tighten the Locknut yet.
4
11
4
A
5
Grease
4
3
10
8
Page 9
5. Apply a small amount of the included grease to
an M10 x 202mm Bolt (3).
Insert the lower end of the Seat Frame (8) into
the slot (B) in the top of the Frame (1).
5
Insert the lower end of the Backrest Brace
(10) into one of the adjustment slots (C) in the
Frame (1).
Attach the Seat Frame (8) and the Backrest
Frames (5) to the welded tube on the Frame
(1) with the M10 x 202mm Bolt (3), two M10
Washers (4), and an M10 Locknut (11). Do not
overtighten the Locknut; the Seat Frame and
the Backrest Frames should pivot freely.
See step 4. Tighten the M10 Locknut (11). Do
not overtighten the Locknut; the Backrest
Brace (10) should pivot freely.
6. See the inset drawing. Attach the tether on the
Seat Pin (13) to the underside of the Frame (1)
with an M4 x 19mm Screw (9). Then, insert the
Seat Pin into the Frame and into one of the slots
in the Seat Frame (8).
11
4
8
1
B
6
18
5
Grease
4
3
10
C
Attach the Seat (18) to the Seat Frame (8) with
four M6 x 16mm Screws (21); start all four
Screws, and then tighten them.
21
8
Slot
1
21
8
9
13
9
Page 10
7. Attach the Backrest (19) to the Backrest Frames
(5) with four M6 x 40mm Screws (14) and four
M6 Washers (12); start all four Screws, and
then tighten them.
7
19
5
12
14
12
14
8. Make sure that all parts are properly tightened before you use the weight bench. Extra parts may be
included.
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ADJUSTMENT
The steps below explain how to adjust the weight bench. 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 solvents to clean the weight bench.
ADJUSTING THE BACKREST
To adjust the angle of the Backrest (19), raise the
Backrest and insert the lower end of the Backrest
Brace (10) into one of the adjustment slots in the
Frame (1).
ADJUSTING THE SEAT
To adjust the angle of the Seat (18), remove the
Seat Pin (13), raise or lower the Seat, and then
insert the Seat Pin into the Frame (1) and into one of
the adjustment slots in the Seat Frame (not shown).
18
1
19
10
Slot
11
1
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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 training 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 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
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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
1.
2.
3.
4.
5.
Exercise
6.
7.
8.
9.
10.
Lbs. Sets Reps
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
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PART LIST
Key No. Qty. Description Key No. Qty. Description
Model No. GGBE89616.0 R0716A
1 1 Frame
2 1 Long Stabilizer
3 2 M10 x 202mm Bolt
4 4 M10 Washer
5 2 Backrest Frame
6 1 Short Stabilizer
7 4 M10 x 45mm Screw
8 1 Seat Frame
9 5 M4 x 19mm Screw
10 1 Backrest Brace
11 2 M10 Locknut
12 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.
13 1 Seat Pin
14 4 M6 x 40mm Screw
15 2 Brace Bushing
16 5 Oval Cap
17 4 Square Cap
18 1 Seat
19 1 Backrest
20 4 Foot
21 4 M6 x 16mm Screw
* – Grease Packet
* – User’s Manual
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EXPLODED DRAWING
Model No. GGBE89616.0 R0716A
19
17
16
18
21
16
7
6
20
16
8
9
13
7
11
4
17
15
4
3
1
16
7
5
4
3
15
10
2
9
12
14
12
14
16
20
9
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
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: To protect your fitness equipment with an extended service plan, see page 4.
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 specically 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 prots, 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 tness 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 specic 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
Part 385051 R0716A Printed in China © 2016 ICON Health & Fitness, Inc.
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