USER`S MANUAL
Contents
1. Inc 2 IMPORTANT PRECAUTIONS AWARN ING To reduce the risk of serious injury read the following important precautions before using the weight bench 1 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 It is the responsibility of the owner to ensure that all users of the weight bench are ade quately informed of all precautions The weight bench is intended for home use only Do not use the weight bench in any commercial rental or institutional setting Keep the weight bench indoors away from moisture and dust Place the weight bench on a level surface with a mat beneath it to pro tect the floor or carpet Make sure that there is enough clearance around the weight bench to mount dismount and use it Keep children under 12 and pets away from the weight bench at all times Inspect and properly tighten all parts regular ly Replace any worn parts immediately Always make sure that the backrest post is fully engaged in a slot in the frame before using the backrest Wear appropriate clothes while exercising Always wear athletic shoes for foot protec tion while exercising The weight bench is designed to support a maximum user weight of 300 pounds and a maximum total weight of 610 pounds Do not use the weight bench with more than 310 pounds of weight Do not place more than 150 pounds on the leg le2. NUMBER of the product see the front cover of this manual e the KEY NUMBER and DESCRIPTION of the part s see the PART LIST and the EXPLODED DRAWING on pages 17 18 and 19 LIMITED WARRANTY ICON Health amp 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 ICON s obligation under this warranty is lim ited 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 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 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 da
3. during the return stroke Never hold your breath 13 Rest for a short period of time after each set The ideal resting periods follow Rest for three minutes after each set for a muscle building workout Rest for one minute after each set for a toning work out 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 End each workout with 5 to 10 minutes of stretching Include stretches for both your arms and legs Move slowly as you stretch and do not bounce Ease into 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 Make copies of the exercise logs found on pages 15 and 16 Use the logs to record your weight and key body measurements at the end of every month Remember the key to achieving the greatest results is to make exercise a regular and enjoyable part of your everyday life MUSCLE CHART Sternomastoid neck Pectoralis Major chest Biceps front of arm Obliques waist Brachioradials forearm Hip Flexors upper thigh Abductor outer thigh Quadriceps front of thigh Sarto
4. if it has been preattached M4 x 19mm M5 x 19mm M6 x 20mm Screw 51 Screw 50 cow 47 M10 Washer 52 M6 x 40mm Screw 48 B M8 x 70mm Bolt 44 M8 Washer 54 M6 x 80mm Screw 46 O C M10 x 165mm Bolt 49 M6 Washer 53 M10 x 85mm Bolt 43 O M10 x 90mm Bolt 42 M10 Nylon Locknut 57 M10 x 90mm Carriage Bolt 40 A Locknut 58 M10 x 77mm Bolt Set 45 ASSEMBLY Make Assembly Easier Everything in this manual is designed to ensure that the weight bench can be assembled suc cessfully by almost anyone However the weight bench has many parts and the assembly process will take time By setting aside plenty of time assembly will go smoothly To hire an authorized service technician to assemble the weight bench call toll free 1 800 445 2480 Before beginning assembly carefully read the following information and instructions 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 clear ance to walk around the weight bench as you assemble it e Place all parts in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed Before beginning assembly make sure that you have read and understand the information in the bo
5. 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 deliver ing more oxygen to your muscles WORKING OUT Each workout should include 6 to 10 different exercis es 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 session to session 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 effective 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 accompany ing this manual you will find photographs showing the correct form for several exercises and a list of the muscles affected Refer to 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
6. GOLD S GYM XRS 20 USER S MANUAL Model No GGBE1486 0 Serial No Write the serial number in the space above for future reference QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if a part is damaged or missing PLEASE CONTACT OUR CUSTOMER SERVICE DEPARTMENT DIRECTLY CALL TOLL FREE 1 877 776 4777 Mon Fri 6 a m 6 p m MST ON THE WEB www goldsgympowerflex com A CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manu al for future reference GOLD S GYM XRS 20 TABLE OF CONTENTS IMPORTANT PRECAUTIONS x e445 bce ein RE eed RE UR ae bv eda ee E 3 BEFORE YOU BEGIN tasca iaa ee aaa ER qu de RR a Rie wee ee a Phew A A Land 4 PART IDENTIFICATION CHART 2 c c004 nc pea e wae lhe Bd 5 ASSEMBLY 4 2 pia a ca bra deere fale ENG Ra SR oe a ae he ne ades a s ati 6 ADJUSTMENTS operi pela SE bye partes oe RES ee eee Cee eee eee eevee Ea ORE e 11 EXERCISE GUIDELINES veriri caet e box Xue nn de ali 13 PART LIST 26000003 opine tot i ae bone tod eee a e I EE ete 17 EXPLODED DRAWING vii wma a ia DA aida eds ene SHE RR dre 18 ORDERING REPLACEMENT PARTS Back Cover LIMITED WARRANTY eer pr le i Pe du a oe xp ee e a Back Cover 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
7. Make sure that the Safety Spotters are at the same height 12 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 mus cles will continually adapt and grow as you progres sively increase the intensity of your exercise You can adjust the intensity level of an individual exercise in two ways e by changing the amount of resistance used e 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 mod erate percentage of their capacity Select a moderate amount of resistance and increase the number of rep etitions 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 com pleting more sets rather than by using high amounts of resistance Weight Loss To lose weig
8. ht 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 efficient way to get a complete and well balanced fitness program An example of a bal anced 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 exer ciser 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 plus devel op your heart and lungs PERSONALIZING YOUR EXERCISE PROGRAM Determining the exact length of time for each workout as well as the number of repetitions or sets completed is an individual matter It is important to avoid overdo ing it during the first few months of your exercise pro gram You should progress at your own pace and be sensitive to your body s signals If you experience pain or dizziness at any time while exercising stop immedi ately and begin cooling down Find out what is wrong before continuing Remember that adequate rest and a proper diet are important factors in any exercise pro gram WARMING UP Begin each workout with 5 to 10 minutes
9. ip 11 2 Upright 42 6 M10 x 90mm Bolt 12 2 Weight Rest 43 2 M10 x 85mm Bolt 13 2 Safety Spotter 44 1 M8 x 70mm Bolt 14 2 Storage Tube 45 1 M10 x 77mm Bolt Set 15 1 Backrest Post 46 2 M6 x 80mm Screw 16 2 Backrest Frame 47 2 M6 x 20mm Screw 17 1 Curl Bar 48 4 M6 x 40mm Screw 18 1 Seat 49 2 M10 x 165mm Bolt 19 1 Backrest 50 10 M5 x 19mm Screw 20 1 Curl Pad 51 10 M4 x 19mm Screw 21 2 Short Pad Tube 52 19 M10 Washer 22 6 Foam Pad 53 6 M6 Washer 23 6 Pad Cap 54 2 M8 Washer 24 1 Weight Tube 55 1 13mm x 17mm Spacer 25 6 76mm Round Outer Cap 56 1 25mm Outer Cap 26 1 70mm Round Inner Cap 57 19 M10 Nylon Locknut 27 3 57mm Round Inner Cap 58 1 M8 Nylon Locknut 28 22 25mm Round Inner Cap 59 1 Seat Bracket 29 4 25mm Square Inner Cap 1 User s Manual 30 1 Bumper 1 Exercise Guide 31 2 Curl Bushing 1 Grease Packet Note tt indicates a non illustrated part Specifications are subject to change without notice See the back cover of this manual for information about ordering replacement parts 17 EXPLODED DRAWING Model No GGBE1486 0 R0906A EXPLODED DRAWING Model No GGBE1486 0 R0906A 19 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 e the MODEL NUMBER of the product GGBE1486 0 e the NAME of the product GOLD S GYM XRS 20 weight bench e the SERIAL
10. mages 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 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 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 This warranty gives you specific legal rights You may also have other rights which vary from state to state ICON HEALTH amp FITNESS INC 1500 S 1000 W LOGAN UT 84321 9813 Part No 245832 R0906A Printed in China 2006 ICON IP Inc
11. ot require the Curl Pad 20 remove the Curl Pad and reinsert the 70mm Round Inner Cap 26 into the Front Leg 4 ADJUSTING THE BACKREST To adjust the position of the Backrest 19 lift the indicated handle on the Backrest Post 15 Raise or lower the Backrest and set the Backrest Post into one of the slots in the Frame 1 Make sure that the Backrest Post is fully inserted into one of the slots USING THE LEG LEVER The Leg Lever 5 can be used with standard weights or Olympic weights To use the Leg Lever slide a weight plate not shown onto the Weight Tube 24 and secure it with a 1 Weight Clip 41 Note When using the Leg Lever remove the Curl Bar 17 see REMOVING THE CURL BAR on page 12 11 REMOVING THE CURL BAR When performing exercises that do not require the Curl Bar 17 pull the Curl Bar Pin 33 out of the Leg Lever 5 and remove the Curl Bar When attaching the Curl Bar 17 insert the Curl Bar Pin 33 completely through the Leg Lever 5 ADJUSTING THE WEIGHT RESTS AND THE SAFETY SPOTTERS To adjust the height of the Weight Rests 12 raise the Weight Rests to the desired height and tighten an Adjustment Knob 35 into each Upright 11 Make sure that the Weight Rests are at the same height and that the Adjustment Knobs are fully tightened into the Uprights To adjust the position of the Safety Spotters 13 move the Safety Spotters to a different set of pegs on the Uprights 11
12. pivot easily 8 Insert the Long Pad Tube 36 into the bracket on the Front Leg 4 Slide two Foam Pads 22 onto the Pad Tube and press two Pad Caps 23 into the ends of the Foam Pads Repeat this step with the two Short Pad Tubes 21 and the Leg Lever 5 9 Attach the Bumper 30 to the Curl Bar 17 with an M4 x 19mm Screw 51 Attach the Curl Bar 17 to the Leg Lever 5 with the Curl Bar Pin 33 Then attach the Tether 34 on the Curl Bar Pin to the Leg Lever with an M4 x 19mm Screw 51 10 Attach the Curl Pad 20 to the Curl Post 6 with two M6 x 20mm Screws 47 11 12 13 14 If you have Olympic weights use the Long Base 7 in this step If you do not have Olympic weights use the Short Base 8 in this step Note The Long Base is shown in this step and in all drawings in this manual Attach a Foot 39 to the Left Upright Base 9 with an M5 x 19mm Screw 50 Insert an M10 x 90mm Carriage Bolt 40 up into the Upright Base Attach the Left Upright Base 9 to the Long Base 7 with two M10 x 90mm Carriage Bolts 40 an M10 x 90mm Bolt 42 four M10 Washers 52 and three M10 Nylon Locknuts 57 Do not tighten the Nylon Locknuts yet Repeat this step for the Right Upright Base 10 Attach a Storage Tube 14 to an Upright 11 with two M10 x 90mm bolts 42 two M10 Washers 52 and two M10 Nylon Locknuts 57 Attach the Upright 11 to the Left Upright Base 9
13. rius front of thigh 14 Tibialis Anterior front of calf Soleus front of calf Anterior Deltoid shoulder Rectus Abdominus stomach Adductor inner thigh Trapezius upper back Rhomboideus shoulder Posterior Deltoid Upper Back Triceps back of arm Latissimus Dorsi mid back Spinae Erectors lower back Gluteus Medius hip Gluteus Maximus buttocks Hamstring back of leg Gastrocnemius back of calf A B C D E F G H I J K L M N O P Q R S T U V W X Date wonpay Sxmose f weem ses mes Enna TUESDAY Date WEDNESDAY Date THURSDAY Date FRIDAY Date Make photocopies of this page for scheduling and recording your workouts 15 Date wonpay Sxmose f weem ses mes Enna TUESDAY Date WEDNESDAY Date THURSDAY Date FRIDAY Date Make photocopies of this page for scheduling and recording your workouts 16 PART LIST Model No GGBE1486 0 RO906A Key No Qty Description Key No Qty Description 1 1 Frame 32 2 Backrest Bushing 2 1 Front Stabilizer 33 1 Curl Bar Pin 3 1 Rear Stabilizer 34 1 Tether 4 1 Front Leg 35 3 Adjustment Knob 5 1 Leg Lever 36 1 Long Pad Tube 6 1 Curl Post 37 2 Upright Bushing 7 1 Base 38 2 Upright Spacer 8 1 Short Base 39 2 Foot 9 1 Left Upright Base 40 10 M10 x 90mm Carriage Bolt 10 1 Right Upright Base 41 1 1 Weight Cl
14. scle groups 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 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 Weight Rest Upright Safety Spotter Curl Pad Leg Lever Curl Bar Curl Pin Weight Tube manual To help us assist you please note the product model number and serial number before contacting us The model number is GGBE1486 0 The serial number can be found on a decal attached to the weight bench see 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 Before reading further please review the drawing below and familiarize yourself with the parts that are labeled ASSEMBLED DIMENSIONS Height 65 in 165 cm Width 50 in 127 cm Depth 73 in 185 cm Adjustment Knob Backrest Storage Tube Backrest Post PART IDENTIFICATION CHART See 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 on page 17 Note Some small parts may have been pre attached If a part is not in the parts bag check to see
15. ver Note The weight bench does not include weights 10 If you feel pain or dizziness at any time while 11 exercising stop immediately and begin cool ing down The decals shown below have been placed on the weight bench If a decal is missing or illegible call the toll free telephone number on the front cover of this manual and order a free replacement decal Apply the decal in the location shown AWARNING Misuse of this machine may result in serious injury Read user s manual prior to use and follow all warnings and instructions Do not allow children on or around machine Keep body clothing and hair free and clear of all moving parts Replace label if damaged illegible or removed AWARNING User Weight Max 300 LBS Weight Crutch Max 310 LBS Leg Developer Max 150 LBS Weight Carriage Max 150 LBS Chest Fly Per Arm Max 50 LBS Product may not offer all listed exercises A WARNING Before beginning this or any exercise program consult your physician This is especially important for persons over the age of 35 or persons with pre existing health problems Read all instructions before using ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product BEFORE YOU BEGIN Thank you for selecting the versatile GOLD S GYM XRS 20 weight bench The weight bench offers a selection of exercise stations designed to develop the major mu
16. with the M10 x 90mm Carriage Bolt 40 four M5 x 19mm Screws 50 and an M10 Nylon Locknut 57 Repeat this step for the other Upright 11 and the Right Upright Base 10 See step 11 Tighten the three M10 Nylon Locknuts 57 Set a Safety Spotter 13 on a set of pegs on the left Upright 11 Set the other Safety Spotter 13 on a set of pegs on the right Upright 11 Make sure that both Safety Spotters are at the same height 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 ADJUSTMENTS on pages 11 and 12 ADJUSTMENTS This section explains how to adjust the weight bench See the EXERCISE GUIDELINES on page 13 for impor tant 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 immediate ly The weight bench can be cleaned with a damp cloth and a mild non abrasive detergent Do not use solvents USING THE CURL PAD To use the Curl Pad 20 remove the indicated 70mm Round Inner Cap 26 and insert the Curl Post 6 into the Front Leg 4 Tighten an Adjustment Knob 35 into the Front Leg Make sure that the Adjustment Knob passes through a hole in the Curl Post When performing exercises that do n
17. x above See the PART IDENTIFICATION CHART on page 5 for help identifying small parts Attach the Front Stabilizer 2 to the Front Leg 4 with two M10 x 90mm Carriage Bolts 40 and two M10 Nylon Locknuts 57 Do not tighten the Nylon Locknuts yet Tighten all parts as you assemble them unless instructed to do otherwise As you assemble the weight bench make sure all parts are oriented as shown in the drawings Assembly requires two persons For help identifying small parts use the PART IDENTIFICATION CHART on page 5 In addition to the included grease assembly may require the following tools not included two adjustable wrenches one rubber mallet one standard screwdriver gt e one Phillips screwdriver Assembly may be more convenient if you have a socket set a set of open end or closed end wrenches or a set of ratchet wrenches 2 Attach the Rear Stabilizer 3 to the Frame 1 with two M10 x 90mm Carriage Bolts 40 and two M10 Nylon Locknuts 57 Do not tighten the Nylon Locknuts yet 3 Attach the Seat 18 to the Frame 1 with two M6 x 80mm Screws 46 two M6 Washers 53 and the Seat Bracket 59 4 Attach the Frame 1 to the Front Leg 4 with two M10 x 85mm Bolts 43 three M10 Washers 52 and an M10 Nylon Locknut 57 Do not tighten the Nylon Locknut yet Finish attaching the Front Leg 4 to the Frame 1 with four M4 x 19mm Screws 51 Tighten the N
18. ylon Locknuts 57 used in steps 1 2 and 4 5 Apply a portion of the included grease to an M10 x 165mm Bolt 49 Attach the Backrest Post 15 to the Backrest Frames 16 with the Bolt two Washers 52 and an M10 Nylon Locknut 57 Do not tighten the Nylon Locknut yet Attach the Backrest 19 to the Backrest Frames 16 with four M6 x 40mm Screws 48 Grease Si and four M6 Washers 53 Do not tighten the 49 Screws yet 6 Apply a portion of the included grease to an M10 x 165mm Bolt 49 Attach the Backrest Frames 16 to the Frame 1 with the Bolt two M10 Washers 52 and an M10 Nylon Locknut Set the end of the Backrest Post 15 into one of the slots in the Frame Do not overtighten the Nylon Locknut the Backrest Frames must pivot easily See step 5 Tighten the M10 Nylon Locknut 57 and the four M6 x 40mm Screws 48 Do not overtighten the Nylon Locknut the Backrest Post 15 must pivot easily 7 Attach the Weight Tube 24 to the Leg Lever 5 with an M8 x 70mm Bolt 44 a 13mm x 17mm Spacer 55 two M8 Washers 54 and an M8 Nylon Locknut 58 Next press a 25mm Outer Cap 56 onto the end of the Weight Tube Apply grease to the barrel of an M10 x 77mm Bolt Set 45 Next attach the Leg Lever 5 to the Front Leg 4 with the Bolt Set Make sure that the barrel of the Bolt Set is inserted through both sides of the bracket on the Front Leg Do not overtighten the Bolt Set the Leg Lever must
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