Gold's Gym GGSY69320 User's Manual
Contents
1. 65 Wrap the Lat Cable 88 over a 9mm Pulley 78 Attach the Pulley and a Cable Trap 68 between the indicated pair of Pulley Plates 63 at the second set of holes from the bottom with an M10 x 50mm Bolt 100 and an M10 Nylon Locknut 87 Make sure that the Cable Trap is turned to hold the Cable in the groove of the Pulley Wrap the Lat Cable 88 under a 90mm Pulley 78 Attach the Pulley to the indicated bracket on the Short Base 2 with an M10 x 45mm Bolt 93 and an M10 Nylon Locknut 87 Wrap the Lat Cable 88 under a 90mm Pulley 78 Attach the Pulley to the indicated bracket on the Short Base 2 with an M10 x 45mm Bolt 93 and an M10 Nylon Locknut 87 Attach the Lat Cable 88 to the Weight Plate not shown on the bottom of the Bottom Weight 1 with an M10 x 45mm Bolt 93 and an M10 Nylon Locknut 87 Locate the Fly Cable 85 Attach the Cable inside the Short Base 2 with an M10 x 66mm Bolt 18 two M10 Washers 91 and an M10 Nylon Locknut 87 22 66 Wrap the Fly Cable 85 over a 90mm Pulley 78 Attach the Pulley and a Cable Trap 68 between the lower set of holes in the U bracket 59 with an M10 x 50mm Bolt 100 and an M10 Nylon Locknut 87 Make sure that the Cable Trap is turned to hold the Cable in the groove of the Pulley 67 Wrap the Fly Cable 85 under a 90mm2. 80 Make sure that all parts have been properly tightened The use of the remaining parts will be explained in ADJUSTMENTS beginning on the following page Before using the weight system pull each cable a few times to make sure that the cables move smoothly over the pulleys If one of the cables does not move smoothly find and correct the problem IMPORTANT If the cables are not properly installed they may be damaged when heavy weight is used See the CABLE DIAGRAMS on pages 32 and 33 of this manual for proper cable routing If there is any slack in the cables you will need to remove the slack by tightening the cables See TROUBLESHOOTING on page 31 26 ADJUSTMENTS This section explains how to adjust the weight system See the EXERCISE GUIDELINES on page 34 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 IMPORTANT When attaching the lat bar row bar or handle make sure that the attachments are in the correct starting position for the exercise to be performed If there is any slack in the cables or chain as an exercise is performed the effectiveness of the exercise will be reduced Make sure all parts are properly tightened each time the weight system is used Replace any worn parts immediate ly The weight system can be cleaned with a damp cloth and a mild non abrasive detergent Do not use solvents
3. Description Bottom Weight Short Base Butterfly Upright Squat Upright VKR Upright Top Frame Butterfly Top Frame Seat Frame Seat Leg Leg Lever Seat Bracket Curl Frame Backrest Bracket M4 x 20mm Self tap ping Screw Butterfly Backrest Seat Curl Pad M10 x 65mm Bolt Knee Pad Short Pad 40mm x 50mm Inner Cap Eyebolt Pad Tube Base Cap Left Butterfly Arm Right Butterfly Arm Press Handle Long Handgrip 25mm Round Inner Cap Left VKR Arm Right VKR Arm Squat Arm Squat Handle M6 x 63mm Bolt Squat Backrest 135mm Handgrip Squat Bracket Squat Slider Roller Roller Bearing Squat Knee Rest Right Weight Guide Long Weight Tube Weight Top Weight 165mm Handgrip Butterfly Frame Weight Tube Bumper Weight Bumper Weight Pin M8 x 20mm Button Head Screw Short Frame Plate Key No Qty NNNO A0N Qn E EM E ad S tO E M Ve ali ODOT VOVARGG86 Mi Description Rear Stabilizer Long Pad V pulley Plastic Washer Butterfly Cap 50mm x 75mm Inner Cap U bracket L pin w Tether M10 x 207mm Bolt Double U bracket Pulley Plate Left Weight Guide Adjustment Handle VKR Handle 38mm Square Inner Cap Cable Trap Butterfly Cable Pivot Bracket M8 Nylon Locknut Squat Low Cable Squat Cable Dip Cable Leg Lever Cable Curl Frame Knob Leg Lever Bumper 90mm Pulley Lat Bar Row Bar Chain Handle Cable Clip 200mm Handgrip Fly Cable 19m
4. M10 x 65mm Bolt 18 MAY M10 x 65mm Carriage Bolt 110 as A M10 x 70mm Bolt 134 AY 2 ANNAN M8 x 70mm Carriage Bolt 131 M10 x 75mm Bolt 101 AN M10 x 70mm Carriage Bolt 107 2 AMA M10 x 78mm Button Head Bolt 139 ANN M10 x 80mm Button Head Bolt 104 AAA A S M8 x 85mm Bolt 94 AAN M10 x 85mm Bolt 96 AAN M10 x 95mm Bolt 92 AAN M10 x 155mm Bolt 95 REMOVE THIS PART IDENTIFICATION CHART AND PART LIST BEFORE BEGINNING ASSEMBLY SAVE THIS PART IDENTIFICATION CHART AND PART LIST FOR FUTURE REFERENCE 20mm x 40mm Inner Cap 116 H 25mm Round Inner Cap 29 ES JU V 38mm Square Inner Cap 67 m N 25mm x 40mm Inner Cap 117 A 50mm x 75mm Inner Cap 58 40mm x 50mm Inner Cap 21 o J o C gt K 50mm Square Inner 50mm x 70mm Inner Cap 125 Cap 105 S VV K J HHH PART LIST Model No GGSY69320 Key No Qty OO OO Joo ROD PM zl M iu ech ONN sch sch QM EM MM KML EK EK EM L
5. ADJUSTING THE SQUAT ARM SEAT OR BUTTERFLY BACKREST To adjust the height of the Seat 16 first turn the Adjustment Handle 65 on the Seat Frame 8 coun terclockwise several turns to loosen it Next pull the Handle and slide the Seat Bracket 11 up or down to the desired position Engage the Handle into one of the holes in the Seat Bracket and turn the Handle clockwise until it is tight The position of the Butterfly Backrest 15 can be adjusted in the same way using the Adjustment Handle 65 See the inset drawing To adjust the height of the Squat Arm 32 first turn the Adjustment Knob 115 on the Squat Bracket not shown counterclockwise several turns to loosen it Next pull the Knob and slide the Squat Bracket up or down to the desired position Engage the Handle into one of the holes in the Squat Slider not shown and then turn the Handle clockwise until it is tight ADJUSTING THE CURL PAD To use the Curl Pad 17 first remove the seat from the seat frame see ADJUSTING THE SQUAT ARM SEAT OR BUTTERFLY BACKREST above Remove the 50mm x 75mm Inner Cap 58 from the Seat Leg 9 Insert the Curl Frame 12 into the Seat Leg Tighten the Curl Frame Knob 76 into the Seat Leg and the Curl Frame Reinsert the seat into the seat frame When the Curl Pad 17 is not in use remove the Curl Frame Knob 76 and the Curl Frame 12 from the Seat Leg 9 Insert the 50mm x 75mm Inner Cap 58 into the Seat Leg St
6. DIMENSIONS Height 82 in Width 94 in Depth 77 in Left Side Squat Station Adjustment Knob Bottom Weight Low Pulley Station Squat Knee Rest Note The terms right side and left side are determined relative to a person sitting on the seat they do not correspond to right and left on the drawings in the manual ASSEMBLY Make sure you have the following tools Make Assembly Easier for Yourself Two adjustable wrenches Everything in this manual is designed to ensure that the weight system can be assem One standard screwdriver bled successfully by anyone Before begin ning assembly make sure to read the information on this page This brief intro One rubber mallet duction will save you much more time than it takes to read it You will also need grease or petroleum jelly a small amount of soapy water and clear tape or masking tape One phillips screwdriver Assembly Requires Two Persons Note Assembly will be more convenient if you have For your convenience and safety assemble the a socket set a set of open end or closed end weight system with the help of another person wrenches or a set of ratchet wrenches Set Aside Enough Time How to Identify Parts Due to the many features of the weight system the To help you identify the small parts used in assembly assembly process will require several hours By we have included a PART IDENTIFICATION CHART setting aside plen
7. 136 from the tube on the VKR Upright 5 Make sure the Dip Lock Lever 136 is engaged when the Dip Assist Arm 128 is not being used CONVERTING THE BUTTERFLY ARMS To use the Butterfly Arms 25 26 as butterfly arms insert the L pins w Tethers 60 into the butterfly holes in the Butterfly Upright Extension 126 To use the Butterfly Arms 25 26 as press arms insert the L pins w Tethers 60 into the press holes in the Butterfly Frame 47 Make sure that both L pins w Tethers 60 are fully inserted into the same set of holes before performing any exercise ADJUSTING THE SQUAT KNEE REST To use the Squat Knee Rest 41 pivot it down to the position shown and insert the Pin w Tether 112 into the holes in the Squat Knee Rest and the Long Base 120 When the Squat Knee Rest 41 is not in use pivot it up to a vertical position and then insert the Pin w Tether 112 into the hole in the Long Base 120 ATTACHING THE LAT BAR ROW BAR OR HAN DLE TO THE HIGH PULLEY STATION OR THE LOW PULLEY STATION Attach the Lat Bar 79 to the Lat Cable 88 with a Cable Clip 83 For some exercises the Chain 81 should be attached between the Lat Bar and the Lat Cable with two Cable Clips Adjust the length of the Chain between the Lat Bar and the Lat Cable so the Lat Bar is in the correct starting position for the exercise to be performed The Lat Bar 79 can be attached
8. to the Dip Assist Frame 127 with an M4 x 20mm Self tap ping Screw 14 Press a 38mm Square Inner Cap 67 into the Butterfly Upright Extension 126 Attach the Extension to the Butterfly Upright 3 with two M10 x 95mm Bolts 92 two M10 Washers 91 and two M10 Nylon Locknuts 87 Make sure the decals on the Extension are right side up Press a 50mm x 70mm Inner Cap 125 into the Butterfly Frame 47 Lubricate an M10 x 75mm Bolt 101 with grease Attach the Butterfly Frame 47 to the Butterfly Top Frame 7 with the Bolt and an M10 Nylon Locknut 87 Do not overtighten the Locknut the Butterfly Frame must be able to pivot easily Press a 40mm x 50mm Inner Cap 21 into the Right Butterfly Arm 26 Wet the lower end of the Arm with soapy water Slide a Long Pad 54 onto the Arm Attach a Press Handle 27 to the Right Butterfly Arm 26 with two M8 x 20mm Button Head Screws 51 Slide the Long Pad 54 down so that the bottom is flush with the lower end of the Arm Press a 25mm Round Inner Cap 29 into the Press Handle 27 Wet the Press Handle with soapy water Slide a Long Handgrip 28 onto it Repeat this step with the Left Butterfly Arm 25 12 19 20 21 22 Attach the tethers on the two L pins w Tethers 60 to the Butterfly Frame 47 with an M4 x 20mm Self tapping Screw 14 Lubricate an M10 x 80mm Button Head Bolt 104 and both sides of two Plastic W
9. Butterfly Upright 3 with an M10 x 95mm Bolt 92 an M10 Washer 91 and an M10 Nylon Locknut 87 Make sure that the Large Cable Trap is turned to hold the Cable in the groove of the Pulley Wrap the Leg Lever Cable 75 over a 90mm Pulley 78 Attach the Pulley to the Double U bracket 62 with an M10 x 45mm Bolt 93 and an M10 Nylon Locknut 87 Attach the end of the Leg Lever Cable 75 to the U bracket 59 with an M8 Washer 90 and an M8 Nylon Locknut 71 Do not completely tight en the Locknut it should be tightened so that only two threads of the Cable show past the Locknut as shown in the inset drawing Locate the Sguat Low Cable 72 Route the threaded end of the Cable through the cage on the Long Base 120 and hole in the Squat Upright 4 Attach a 90mm Pulley 78 inside the bracket on the Long Base 120 with an M10 x 45mm Bolt 93 and an M10 Nylon Locknut 87 Make sure the Pulley is over the Squat Low Cable 72 Route the Squat Low Cable 72 though the indi cated bracket on the Long Base 120 and under a 90mm Pulley 78 Attach the Pulley to the Long Base with an M10 x 45mm Bolt 93 and an M10 Nylon Locknut 87 51 Wrap the Squat Low Cable 72 over a 90mm Pulley 78 Attach the Pulley and a Cable Trap 68 between the s
10. Pulley 78 Attach the Pulley to the indicated bracket on the Short Base 2 with an M10 x 45mm Bolt 93 and an M10 Nylon Locknut 87 68 Remove the indicated 90mm Pulley 78 from the Long Base 120 Wrap the Lat Cable 88 under the Pulley Reattach the Pulley to the Base with the M10 x 95mm Bolt 92 and the M10 Nylon Locknut 87 69 Wrap the Fly Cable 85 over a 90mm Pulley 78 Attach the Pulley and a Cable Trap 68 between the second set of holes from the bottom of the indicated pair of Pulley Plates 63 with an M10 x 50mm Bolt 100 and an M10 Nylon Locknut 87 Make sure that the Cable Trap is turned to hold the Cable in the groove of the Pulley 70 Attach the Fly Cable 85 inside the Long Base 120 with an M10 x 65mm Bolt 18 two M10 Washers 91 and an M10 Nylon Locknut 87 4 Y Ga gt 120 23 Seat Assembly 71 Locate and open the parts bag labeled SEAT 72 73 74 ASSEMBLY Attach the Dip Assist Pad 129 to the Dip Assist Arm 128 with four M6 x 63mm Bolts 34 and four M6 Washers 97 Note The Dip Assist Arm is shown removed for clarity Press two 20mm x 40mm Inner Caps 116 and a 25mm x 40mm Inner Cap 117 into the Seat Bracket 11 Attach the Seat 16 to the Seat Bracket 11 with two M6 x 16mm Screws 114 an M6 x 35mm Screw 99 and an M6 Washer 97 Att
11. V pulley 55 Attach the V pulley and a Long Cable Trap 102 to the Butterfly Upright 3 with an M10 x 57mm Bolt 98 and an M10 Nylon Locknut 87 Make sure the Cable Trap is turned to hold the Cable in the groove of the Pulley Lubricate an M10 x 50mm Bolt 100 with grease Attach a Pivot Bracket 70 to the Right Butterfly Arm 26 with the Bolt and an M10 Nylon Locknut 87 Do not overtighten the Locknut the Pivot Bracket must be able to pivot easily Attach the Butterfly Cable 69 to the Pivot Bracket 70 with an M8 x 20mm Shoulder Bolt 103 and an M8 Nylon Locknut 71 Do not overtighten the Locknut the Cable must be able to pivot easily Locate the Leg Lever Cable 75 Route the eyelet end of the Cable through the Seat Leg 9 and attach it to the tab on the Leg Lever 10 with an M8 x 20mm Shoulder Bolt 103 and an M8 Nylon Locknut 71 Do not overtighten the Locknut the Cable must be able to pivot easi ly Attach a 90mm Pulley 78 inside of the Seat Leg 9 with an M10 x 65mm Bolt 18 two M10 Washers 91 two 12 5mm Spacers 89 and an M10 Nylon Locknut 87 Make sure the Pulley is above the Leg Lever Cable 75 Lubricate di 69 e L Sy a li S P ES 46 47 48 49 50 Route the Leg Lever Cable 75 under a 115mm Pulley 119 Attach the Pulley and a Large Cable Trap 121 to the indicated side of the
12. freight damage abuse misuse improper or abnormal usage or repairs not provided by an ICON authorized service center products used for commercial or rental pur poses 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 connection 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 conse quential 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 mer chantability 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 8 FITNESS INC 1500 S 1000 W LOGAN UT 84321 9813 Part No 194824 R0303A Printed in China 2003 ICON Health amp Fitness Inc
13. 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 XRT 75 weight system The weight system 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 dramatic muscle size and strength or improve your cardiovascular system the weight system will help you to achieve the specific results you want For your benefit read this manual carefully before using the weight system If you have questions after reading this manual please call our Customer Service Pull up Station Right Side Lat Bar Dip Station Dip Assist Butterfly Press Arm Adjustment Handle Curl Pad Seat Leg Lever Adjustment Handle Department toll free at 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays To help us assist you please note the product model number and serial number before calling The model number is GGSY69320 The serial number can be found on a decal attached to the weight system see the front cover of this manual Before reading further please review the drawing below and familiarize yourself with the parts that are labeled ASSEMBLED
14. not shown or Leg Lever Cable not shown can be tightened in the same manner Do not overtighten the cables If the cables are overtightened the top weights will be lifted off the weight stacks If a cable slips off the pulleys repeatedly it may have become twisted Remove the cable and re install it If the cables need to be replaced see ORDERING REPLACEMENT PARTS on the back cover of this manual 31 CABLE DIAGRAMS The cable diagrams show the proper routing of the Butterfly Cable 69 the Squat Low Cable 72 the Squat Cable 73 the Dip Cable 74 the Leg Lever Cable 75 the Fly Cable 72 and the Lat Cable 88 Use the diagrams to make sure that the cables and the cable traps have been assembled correctly If the cables have not been correctly routed the weight system will not function properly and damage may occur The numbers show the correct route for each cable Make sure that the cable traps do not touch or bind the cables Squat Cable 73 Length 175 inches Lat Cable 88 Length 229 inches Squat Low Cable 72 Length 212 inches 32 Butterfly Cable 69 Length 58 inches Fly Cable 85 Length 145 inches Dip Cable 74 Length 320 inches Leg Lever Cable 75 Length 92 inches 1 33 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
15. only Do not use the weight system in any commercial rental or institutional setting Use the weight system only on a level sur face Cover the floor beneath the weight sys tem to protect the floor Make sure that all parts are properly tight ened each time you use the weight system Replace any worn parts immediately Keep children under 12 and pets away from the weight system at all times Keep hands and feet away from moving parts Always wear athletic shoes for foot protection 10 11 12 13 14 15 The weight system is designed to support a a maximum user weight of 300 pounds The weight system should not be used by more than one person at a time Always stand on the foot plate when per forming an exercise that could cause the weight system to tip Never release the butterfly arms leg lever squat arm assist arm lat bar row bar or handle while weights are raised The weights will fall with great force Always disconnect the lat bar from the weight system when performing an exercise that does not use the lat bar Make sure that the cables remain on the pul leys at all times If the cables bind while you are exercising stop immediately and make sure that the cables are on all of the pulleys If you feel pain or dizziness while exercising stop immediately and begin cooling down A WARNING Before beginning this or any exercise program consult your physician This is especially
16. pletely tighten the Locknut it should be tight ened so that only two threads of the Cable show past the Locknut as shown in the inset drawing Attach the Small U bracket 106 to the Short Weight Tube 122 with an M8 x 45mm Bolt 108 and an M8 Nylon Locknut 71 Do not overtight en the Locknut the Weight Tube must be able to pivot in the U bracket 57 Locate the Lat Cable 88 Route the Cable up through the Butterfly Top Frame 7 and over a 90mm Pulley 78 Attach the Pulley inside the Butterfly Top Frame with an M10 x 65mm Bolt 18 two M10 Washers 91 two 12 5mm Spacers 89 and an M10 Nylon Locknut 87 58 Wrap the Lat Cable 88 over a 90mm Pulley 78 Attach the Pulley and a Cable Trap 68 to the Top Frame 6 with an M10 x 50mm Bolt 100 and an M10 Nylon Locknut 87 Make sure the Cable Trap is oriented to hold the Cable in the groove of the Pulley 59 Wrap the Lat Cable 88 under a 90mm Pulley 78 Attach the Pulley to the Long Base 120 with an M10 x 45mm Bolt 93 and an M10 Nylon Locknut 87 60 Remove the indicated 90mm Pulley 78 from the Short Base 2 Route the Lat Cable 88 under the 25mm Spacer 118 and under the Pulley Reattach the Pulley to the Base with the M10 x 75mm Bolt 101 and an M10 Nylon Locknut 87 21 61 62 63 64
17. 87 used in step 24 Wrap the Dip Cable 74 under a 90mm Pulley 78 Attach the Pulley and a Cable Trap 68 between the second set of holes from the top of the Pulley Plates 63 with an M10 x 50mm Bolt 100 and an M10 Nylon Locknut 87 Make sure that the Cable Trap is turned to hold the Cable in place 14 28 Wrap the Dip Cable 74 over a 9mm Pulley 29 30 31 78 Attach the Pulley to the Top Frame 6 with an M10 x 45mm Bolt 93 and an M10 Nylon Locknut 87 Wrap the Dip Cable 74 over a 9mm Pulley 78 Attach the Pulley to the Butterfly Top Frame 7 with an M10 x 45mm Bolt 93 and an M10 Nylon Locknut 87 Wrap the Dip Cable 74 under a 90mm Pulley 78 Attach the Pulley and a Cable Trap 68 between the second set of holes from the top of the Pulley Plates 63 with an M10 x 50mm Bolt 100 and an M10 Nylon Locknut 87 Make sure that the Cable Trap is turned to hold the Cable in place Wrap the Dip Cable 74 over a 90mm Pulley 78 Attach the Pulley to the first bracket on the right side of the Butterfly Top Frame 7 with an M10 x 45mm Bolt 93 and an M10 Nylon Locknut 87 lt A Op D f 15 32 Wrap the Dip Cable 74 over a 9mm Pulley 78 Attach the Pulley to the second bracket on the right side of the Butterfly Top Frame 7 with an M10 x 45mm Bolt 93 and an M10 Nylon Locknut 87 33 Attach the Dip Cable 74 to a Sma
18. GOLD S GYM XRT 75 Model No GGSY69320 Serial No Write the serial number in the space above for future reference USER S MANUAL Serial Number Decal Under Seat QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you e have questions or if there are missing or damaged parts we will guarantee complete satis e faction through direct assis tance from our factory e R TO AVOID DELAYS PLEASE 4 al JH CALL DIRECT TO OUR TOLL FREE CUSTOMER HOT LINE P L The trained technicians on our customer hot line will provide immediate assistance free of charge CUSTOMER HOT LINE 1 800 999 3756 f 6 Mon Fri 6 a m 6 p m MST 44 CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference TABLE OF CONTENTS WARNING DECAL PLACEMENT LL 2 IMPORTANT PRECAUTIONS Li 3 BEFORE YOU BEGIN acosa a di a RR ti 4 ASSEMBLY ascos o E ue Va E E e te Sanaa E 5 ADJUSTMENTS oreren g iadenin e edda a aa 27 WEIGHT RESISTANCE CHART ooo 30 TROUBLESHOOTING 31 CABLE DIAGRAMS ET ad eG AA B E a T A kod a 32 EXERCISE GUIDELINES wres stesa terdre it tad ile RA 34 ORDERING REPLACEMENT DATS Back Cover LIMITED WARRANTY Back Cover Note A PART IDENTIFICATION CHART a PART LIST and an EXPLODED DRAWING are attached in the cen ter of this manual Remov
19. 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 reguires 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 during the return stroke Never hold your breath Rest for a short period of time after each set The ideal resting periods are e Rest for three minutes after each set for a muscle building workout e Rest for one minute after each set for a toning work out e Rest for 30
20. ach an Adjustment Handle 65 to the Seat Frame 8 making sure it is fully tightened Then turn the handle of the Adjustment Handle counter clockwise several turns to loosen it Next pull the handle and insert the Seat Bracket 11 into the Seat Frame Engage the Adjustment Handle into one of the holes in the Seat Bracket and turn the handle clockwise until it is tight Press two 20mm x 40mm Inner Caps 116 and a 25mm x 40mm Inner Cap 117 into the Backrest Bracket 13 Attach the Butterfly Backrest 15 to the Backrest Bracket 13 with four M6 x 16mm Screws 114 Attach an Adjustment Handle 65 to the Butterfly Upright 3 making sure it is fully tightened Then turn the handle of the Adjustment Handle counter clockwise several turns to loosen it Next pull the handle and insert the Backrest Bracket 13 into the Butterfly Upright Engage the Adjustment Handle into one of the holes in the Backrest Bracket and turn the handle clockwise until it is tight Wet one end of the Squat Arm 32 with soapy water Slide a Short Pad 20 onto the Squat Arm as shown Attach a Squat Handle 33 to the Squat Arm 32 with two M8 x 20mm Button Head Screws 51 Slide an Inner Cap w Hole 111 onto the Squat Handle and press it onto the end of the Squat Arm Wet the Squat Handle with soapy water Slide an 200mm Handgrip 84 onto the Squat Handle Repeat this step with the other end of the Squat Arm 32 Be
21. am An example of a bal anced program is e Plan strength training workouts on Monday Wednesday and Friday e Plan 20 to 30 minutes of aerobic exercise such as running on a treadmill or riding on an elliptical or exercise bike on Tuesday and Thursday e 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 34 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 lf 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 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
22. ashers 56 with grease Attach the Right Butterfly Arm 26 to the Butterfly Frame 47 with the Bolt the two Plastic Washers 56 two Butterfly Caps 57 two M10 Washers 91 and an M10 Nylon Locknut 87 as shown Make sure that the recessed sides of the Plastic Washers are fitted over the welded bushing in the Butterfly Arm Do not overtight en the Nylon Locknut the Butterfly Arm must be able to pivot easily Repeat this step with the Left Butterfly Arm 25 Press two 40mm x 50mm Inner Caps 21 into the Pull up Frame 130 Wet the handles on the Frame with soapy water Slide four 225mm Handgrips 133 on the handles Attach the Pull up Frame 130 to the Top Frame 6 with an M10 x 95mm Bolt 92 an M10 x 75mm Bolt 101 an M10 Thick Washer 143 and two M10 Nylon Locknuts 87 Attach the tether on the Pin w Tether 112 to the Long Base 120 with an M4 x 20mm Self tapping Screw 14 Attach the four Knee Rest Bumpers 123 to the Squat Knee Rest 41 with four M4 x 20mm Self tapping Screws 14 Attach the Squat Knee Rest 41 to the Long Base 120 with an M10 x 85mm Bolt 96 and an M10 Nylon Locknut 87 Do not overtighten the Locknut the Squat Knee Rest must be able to pivot easily Press three 40mm x 50mm Inner Caps 21 into Lubricate the Leg Lever 10 Attach the Eyebolt 22 as S shown with an M10 Washer 91 and an M10 Ca Nylon Locknut 87 Slide two Short Pads 20 onto the Leg Leve
23. cated side and on the bottom of the Weight Press a Weight Tube Bumper 48 into the Short Weight Tube 122 Insert the Tube into the stack of Weights 44 as shown Lubricate the indicated holes in the other Top Weight 45 with grease Slide the Top Weight onto the Left Weight Guides 64 Make sure the groove for the pin on the Short Weight Tube 122 is on the bottom Have a second person hold the Left Weight Guides 64 until they are secured in step 11 11 Attach the Left Weight Guides 64 to the Butterfly Top Frame 7 with an M10 x 155mm Bolt 95 two M10 Washers 91 and an M10 Nylon Locknut 87 Tighten all of the M8 and M10 Nylon Locknuts 71 87 used in steps 1 11 Arm Assembly 12 Open the two parts bags labeled ARM ASSEMBLY 1 and ARM ASSEMBLY 2 Wet the Left VKR Arm 30 with soapy water Slide a Long Pad 54 onto the VKR Arm Attach a VKR Handle 66 to the VKR Arm with an M10 Washer 91 and an M10 Nylon Locknut 87 Slide an Inner Cap w Hole 111 onto the end of the Arm Wet the VKR Handle 66 and the handle welded to the Left VKR Arm 30 with soapy water Slide a 167mm Handgrip 132 onto the VKR Handle Slide a 165mm Handgrip 46 onto the handle welded to the VKR Arm Press two 25mm Round Inner Caps 29 into the VKR Handle 66 and the handle welded to the Left VKR Arm 30 Repeat this step wi
24. e the PART IDENTIFICATION CHART PART LIST and EXPLODED DRAWING before beginning assembly WARNING DECAL PLACEMENT The decals shown here have been placed on the weight system in the indi cated locations If a decal is missing or illegible call our toll free Customer Hot Decal 1 Line at 1 800 999 3756 and order a free replacement decal Apply the decal in Decal 1 the location shown Decal 2 e Misuse of this product Keep hands and may result in serious fingers clear of injury this area e Read user s manual and follow all warnings Decal 2 and operating instruc e tions prior to use This decal has e Do not allow children been placed on on or around machine both sides of the Decal 2 Replace label if butterfly upright damaged illegible or extension removed Decal 1 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 2 IMPORTANT PRECAUTIONS A WARNING To reduce the risk of serious injury read the following important precautions before using the weight system 1 7 8 Read all instructions in this manual and in the accompanying literature before using the weight system It is the responsibility of the owner to ensure that all users of the weight system are ade quately informed of all precautions The weight system is intended for home use
25. econd set of holes from the bottom of the indicated pair of Pulley Plates 63 with an M10 x 50mm Bolt 100 and an M10 Nylon Locknut 87 Make sure that the Cable Trap is turned to hold the Cable in the groove of the Pulley 52 Wrap the Squat Low Cable 72 under a 90mm Pulley 78 Attach the Pulley a 25mm Spacer 118 and another 90mm Pulley 78 to the indi cated bracket on the Long Base 120 with an M10 x 95mm Bolt 92 and an M10 Nylon Locknut 87 Make sure the Cable is under the indicat ed Pulley f mi ta SR S 92 E es 53 Wrap the Squat Low Cable 72 under a 9mm Pulley 78 Attach the Pulley and another 90mm Pulley 78 to the indicated bracket on the Short Base 2 with an M10 x 75mm Bolt 101 and an M10 Nylon Locknut 87 Make sure the Cable is under the indicated Pulley R E 54 Wrap the Squat Low Cable 72 over a 90mm Pulley 78 Attach the Pulley to the first bracket on the left side of the Butterfly Top Frame 7 with an M10 x 45mm Bolt 93 and an M10 Nylon Locknut 87 55 Wrap the Squat Low Cable 72 over a 90mm Pulley 78 Attach the Pulley to the second bracket on the left side of the Butterfly Top Frame 7 with an M10 x 45mm Bolt 93 and an M10 Nylon Locknut 87 20 56 Attach the Squat Low Cable 72 to the other Small U bracket 106 with an M8 Washer 90 and an M8 Nylon Locknut 71 Do not com
26. es EE A E 24 75 Attach the Squat Arm 32 to the Squat Bracket 37 with two M10 x 70mm Carriage Bolts 107 two M10 Washers 91 and two M10 Nylon Locknuts 87 Do not tighten the Locknuts yet Finish attaching the Squat Arm 32 to the Squat Bracket 37 with two M10 x 66mm Carriage Bolts 110 and two M10 Nylon Locknuts 87 Tighten all of the M10 Nylon Locknuts 87 used in this step Turn the Squat Backrest 35 so that the four screw holes are closer to the bottom of the Squat Backrest than the top Attach the Squat Backrest to the Squat Bracket 37 with four M6 x 16mm Screws 114 76 Attach an Adjustment Knob 115 to the Squat Bracket 37 making sure it is fully tightened Then turn the knob on the Adjustment Knob counterclockwise several times to loosen it Next pull the knob and slide the Sguat Bracket down onto the Squat Slider 38 Engage the Adjustment Knob into one of the holes in the Squat Slider and turn the knob clockwise until it is tight 77 Attach a Butterfly Backrest 15 to the VKR Upright 5 with four M6 x 16mm Screws 114 25 78 Insert the Pad Tube 23 into the square hole in the Seat Leg 9 Slide the two Knee Pads 19 onto the Pad Tube as shown Press the two Knee Pad Caps 109 into the ends of the Pad Tube 79 Attach the Curl Pad 17 to the Curl Frame 12 with two M6 x 16mm Screws 114
27. g Base 120 with two M10 x 70mm Bolts 134 two M10 Washers 91 and two M10 Nylon Locknuts 87 Do not tighten the Locknuts yet 4 Press two 25mm x 50mm Round Outer Caps 113 onto the bars on the VKR Upright 5 Attach the VKR Upright 5 to the Long Base 120 with the two indicated M10 x 65mm Carriage Bolts 110 and two M10 Nylon Locknuts 87 Do not tighten the Locknuts yet Press two 25mm x 25mm Round Outer Caps 140 onto the bars on the Squat Upright 4 Press a 50mm x 75mm Inner Cap 58 into the Squat Upright Attach the Squat Upright 4 to the Long Base 120 with the two indicated M10 x 66mm Carriage Bolts 110 and two M10 Nylon Locknuts 87 Do not tighten the Locknuts yet See the inset drawing Attach a Roller 39 between the indicated set of holes in the Squat Slider 38 with an M8 x 85mm Bolt 94 and an M8 Nylon Locknut 71 as shown Do not over tighten the Locknut the Roller must be able to roll easily Assemble the other three Rollers 39 to the Squat Slider 38 in the same manner See the inset drawing Slide the Squat Slider 38 down onto the Squat Upright 4 5 Attach the Top Frame 6 to the VKR Upright 5 with two M10 x 95mm Bolts 92 two M10 Washers 91 and two M10 Nylon Locknuts 87 Do not tighten the Locknuts yet Attach the Top Frame 6 to the Squat Upright 4 with two M10 x 95mm Bolts 92 a Short Frame Plate 52 and an M10 Nylon Locknut 87 Do no
28. holes from the top of the Pulley Plates 63 with an M10 x 50mm Bolt 100 and an M10 Nylon Locknut 87 Make sure that the Cable Trap is turned to hold the Cable in place 38 Attach the Squat Cable 73 inside the Top Frame 6 with an M10 x 70mm Bolt 134 an M10 Washer 91 and an M10 Nylon Locknut 87 Note It may be necessary to loosen the other M10 x 70mm Bolt 134 to complete this step Retighten the Bolt when finished 39 Lubricate an M10 x 50mm Bolt 100 with grease Attach a Pivot Bracket 70 to the Left Butterfly Arm 25 with the Bolt and an M10 Nylon Locknut 87 Do not overtighten the Locknut the Pivot Bracket must be able to pivot easily Locate the Butterfly Cable 69 Attach the Cable to the Pivot Bracket 70 with an M8 x 20mm Shoulder Bolt 103 and an M8 Nylon Locknut 71 Do not overtighten the Locknut the Cable must be able to pivot easily 40 Wrap the Butterfly Cable 69 over a V pulley 55 Attach the V pulley and a Long Cable Trap 102 to the Butterfly Upright 3 with an M10 x 57mm Bolt 98 and an M10 Nylon Locknut 87 Make sure the Cable Trap is turned to hold the Cable in the groove of the Pulley 17 41 42 43 44 45 Wrap the Butterfly Cable 69 under a 90mm Pulley 78 Attach the Pulley to the Double U bracket 62 with an M10 x 45mm Bolt 93 and an M10 Nylon Locknut 87 Wrap the Butterfly Cable 69 over a
29. ht stacks Slack can be removed from the cables in several ways See drawing 1 Remove the M10 Nylon Locknut 87 M10 x 50mm Bolt 100 90mm Pulley 78 and Cable Trap 68 from the U bracket 59 Reattach the Pulley and the Cable Trap between the higher set of holes in the U bracket with the Bolt and Nylon Locknut Make sure the Cable Trap is turned to hold the Cable in the groove of the Pulley See drawing 2 Remove the upper or lower M10 Nylon Locknut 87 M10 x 50mm Bolt 100 90mm Pulley 78 and Cable Trap 68 from a set of Pulley Plates 63 Reattach the Pulley and the Cable Trap between a set of holes closer to the center of the Pulley Plates with the Bolt and Nylon Locknut Make sure the Cable Trap is turned to hold the Cable in the groove of the Pulley WS EZA L See drawing 3 The threaded ends on the Dip Cable not shown and the Squat Low Cable 72 attached to the weight stacks or the Leg Lever Cable not shown can be used to tighten the cables To tighten the Squat Low Cable 72 remove the M8 x 45mm Bolt 108 and the M8 Nylon Locknut 71 from the Small U bracket 106 and the Short Weight Tube 122 Tighten the M8 Nylon Locknut 71 at the end of the Squat Low Cable 72 a few turns Re attach the Small U bracket 106 to the Short Weight Tube 122 with the M8 x 45mm Bolt 108 and the M8 Nylon Locknut 71 The Dip Cable
30. ll U bracket 106 with an M8 Washer 90 and an M8 Nylon Locknut 71 Do not completely tighten the Locknut it should be tightened so that only two threads of the Cable show past the Locknut as shown in the inset drawing Attach the Small U bracket 106 to the Long Weight Tube 43 with an M8 x 45mm Bolt 108 and an M8 Nylon Locknut 71 Do not overtight en the Locknut the Weight Tube must be able to pivot in the U bracket 34 Locate the Squat Cable 73 Attach the Cable and two 30mm Spacers 124 between the brack ets on the Squat Slider 38 with an M10 x 85mm Bolt 96 and an M10 Nylon Locknut 87 Do not overtighten the Locknut the Rollers not shown in the Squat Slider must be able to roll easily 35 Wrap the Squat Cable 73 under a 90mm Pulley 78 Attach the Pulley and a Cable Trap 68 to the indicated bracket on the Long Base 120 with an M10 x 50mm Bolt 100 and an M10 Nylon Locknut 87 Make sure the Cable Trap is ori ented to hold the Cable in the groove of the Pulley 16 36 Wrap the Squat Cable 73 over a 90mm Pulley 78 Attach the Pulley to the Top Frame 6 with an M10 x 45mm Bolt 93 and an M10 Nylon Locknut 87 37 Wrap the Squat Cable 73 under a 90mm Pulley 78 Attach the Pulley and a Cable Trap 68 between the second set of
31. m Spacer M10 Nylon Locknut Lat Cable 12 5mm Spacer M8 Washer M10 Washer M10 x 95mm Bolt M10 x 45mm Bolt M8 x 85mm Bolt M10 x 155mm Bolt M10 x 85mm Bolt M6 Washer M10 x 57mm Bolt M6 x 35mm Screw M10 x 50mm Bolt M10 x 75mm Bolt Long Cable Trap M8 x 20mm Shoulder Bolt M10 x 80mm Button Head Bolt Key No 105 106 107 108 110 111 112 113 114 115 116 117 140 141 142 143 144 145 Qty DN 16 Nm P OD sch sch BR BR M po sch N O Nm 2 AN k UI CLO Mi R0303A Description 50mm Square Inner Cap Small U bracket M10 x 70mm Carriage Bolt M8 x 45mm Bolt Knee Pad Cap M10 x 66mm Carriage Bolt Inner Cap w Hole Pin w Tether 25mm x 50mm Round Outer Cap M6 x 16mm Screw Adjustment Knob 20mm x 40mm Inner Cap 25mm x 40mm Inner Cap 25mm Spacer 115mm Pulley Long Base Large Cable Trap Short Weight Tube Knee Rest Bumper 30mm Spacer 50mm x 70mm Inner Cap Butterfly Upright Extension Dip Assist Frame Dip Assist Extension Dip Assist Pad Pull up Frame M8 x 70mm Carriage Bolt 167mm Handgrip 225mm Handgrip M10 x 70mm Bolt Dip Pin Dip Lock Lever 42 5mm Spacer Weight Plate M10 x 78mm Button Head Bolt 25mm x 25mm Round Outer Cap 40mm Spacer M4 Washer M10 Thick Washer 22mm Spacer 25mm Bumper Allen Wrench User s Manual Exercise Guide Note indicates a non illustrated part Specifications are subject to cha
32. nge without notice EXPLODED DRAWING Model No GGSY69320 R0303A RO303A EXPLODED DRAWING Model No GGSY69320 Ze D lt DCH KS 2 8 N lt el SE o d ER M t Vi ORDERING REPLACEMENT PARTS To order replacement parts simply call our Customer Service Department toll free at 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays To help us assist you please be pre pared to give the following information 1 The MODEL NUMBER of the product GGSY69320 2 The NAME of the product GOLD S GYM XRT 75 weight system 3 The SERIAL NUMBER of the product see the front cover of this manual 4 The KEY NUMBER and DESCRIPTION of the part s see the PART LIST and EXPLODED DRAWING in the center of this manual LIMITED WARRANTY ICON Health amp Fitness Inc ICON warrants this product to be free from defects in workmanship and mate rial 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 This warranty does not extend to any product or damage to a product caused by or attributable to
33. ore the Curl Frame out of the way of the weight system 27 de H Ce Q y X NR Ne T G y X CS Le a CHANGING THE WEIGHT SETTING To change the setting of a weight stack insert a Weight Pin 50 under the desired Weight 44 Insert the Weight Pin so that the bent end touches the weight stack Turn the bent end down To use the Bottom Weight 1 with the squat station or the low pulley station insert the Weight Pin 50 under the Bottom Weight Remove the other Weight Pin from the right weight stack To use the right weight stack with the squat station or the low pulley station insert a Weight Pin 50 under the Bottom Weight 1 Then insert the other Weight Pin under the desired Weight 44 in the right weight stack Note Due to the cables and pulleys the amount of resistance at each exercise station may vary from the weight setting Use the WEIGHT RESISTANCE CHART on page 30 to find the approximate amount of resistance at each weight station USING THE DIP ASSIST To use the Dip Assist Arm 128 first lift the Arm into the position shown and engage the Dip Pin 135 into Arm Make sure the Pin is in the locked position around the Arm Next insert a weight pin under the desired weight in the right stack of weights see CHANGING THE WEIGHT SETTING above Finally disengage the Dip Lock Lever
34. r Lubricate an M10 x 66mm Bolt 18 with grease Turn the Leg Lever 10 so that the welded tab is on the indicated side and attach the Leg Lever to the Seat Leg 9 with the Bolt and an M10 Nylon Locknut 87 Do not overtighten the Locknut the Leg Lever must be able to pivot easily 13 23 24 25 26 27 Cable Assembly IMPORTANT Refer to the CABLE DIAGRAMS on page 32 for help identifying the cables Do not overtighten the bolts and nuts attach ing the pulleys the pulleys must be able to turn freely Open the parts bag labeled CABLE ASSEM BLY Locate the Dip Cable 74 Remove the M10 Washer 91 and the M10 Nylon Locknut 87 from the indicated M10 x 207mm Bolt 61 Slide the Bolt through the eyelet on the Cable and a 40mm Spacer 141 Re attach the Washer and Locknut Make sure the 22mm Spacer 144 and the other 40mm Spacer remain on the Bolt as shown Wrap the Dip Cable 74 over a 9mm Pulley 78 Attach the Pulley to the Top Frame 6 with an M10 x 75mm Bolt 101 and an M10 Nylon Locknut Do not fully tighten the Locknut yet Wrap the Dip Cable 74 under a 90mm Pulley 78 Attach the Pulley and two 42 5mm Spacers 137 to the Dip Assist Frame 127 with an M10 x 207mm Bolt 61 two M10 Washers 91 and an M10 Nylon Locknut 87 Wrap the Dip Cable 74 over a 90mm Pulley 78 Attach the Pulley to the Top Frame 6 with the M10 x 75mm Bolt 101 and an M10 Nylon Locknut
35. seconds after each set for a weight loss workout Plan to spend the first couple of weeks familiarizing yourself with the eguipment 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 Record your weight and key body measurements at the end of every month Remember the key to achiev ing 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 Sartorius front of thigh Tibialis Anterior front of calf Soleus front of calf Rectus Abdominus stomach Adductor inner thigh Trapezius upper back Rhomboideus upper back Deltoid shoulder Triceps back of arm Latissimus Dorsi mid back Spinae Erectors lower back Gluteus Medius hip Gluteus Maximus buttocks Hamstring back of leg Ga
36. ssembly You will begin by assembling Cable Assembly During this stage you will the base and the uprights that form the skeleton of attach the cables and pulleys that connect the the weight system arms to the weights Arm Assembly During this stage you will Seat Assembly During the final stage you will assemble the arms and the leg lever assemble the seats and the backrests Frame Assembly Before beginning assembly make sure you understand the information in the box on page 5 Locate and open the parts bags labeled FRAME ASSEMBLY 1 and FRAME ASSEM BLY 2 Press four 50mm Square Inner Caps 105 into the Rear Stabilizer 53 and the Long Base 120 Attach the Rear Stabilizer 53 to the Long Base 120 with two M8 x 70mm Carriage Bolts 131 and two M8 Nylon Locknuts 71 Do not tighten the Locknuts yet Make sure the iron plate is on the bottom Insert four M10 x 65mm Carriage Bolts 110 up into the Long Base 120 Note It may be help ful to place tape over the heads of the Carriage Bolts to hold them in place Press two 50mm Square Inner Caps 105 into the Short Base 2 Attach the Base Cap 24 to the Short Base 2 with two M4 x 20mm Self tapping Screws 14 and two M4 Washers 142 Insert four M10 x 65mm Carriage Bolts 110 up into the Short Base 2 Note It may be helpful to place tape over the heads of the Carriage Bolts to hold them in place Attach the Short Base 2 to the Lon
37. strocnemius back of calf A B C D E ES G H I J K lo M N O E Q R S T U V W 35 PART IDENTIFICATION CHART nodel No GGSY69320 R0303A Refer to the drawings below to identify small parts used in assembly The number in parentheses by each draw ing is the key number of the part from the PART LIST in the center of this manual Note Some small parts may have been pre attached If a part is not in the parts bag check to see if it has been pre attached mm M4 a O OH O NE M8 Nylon Locknut 71 M10 Nylon Locknut 87 O 12 5mm Spacer 89 O O 19mm Spacer 86 M8 Washer 90 OC M6 Washer 97 22mm Spacer 144 A m O 25mm Spacer 118 E M10 Washer 91 M10 Thick Washer 143 ce o O 30mm Spacer 124 40mm Spacer 141 m 25mm x 25mm Round Outer Cap 140 O 42 5mm Spacer 137 Te T LA T LA L ee 25mm x 50mm Round Outer Cap 113 AM M6 x 63mm Bolt 34 AAA M10 x 57mm Bolt 98 Ber WW _ M10 x 45mm Bolt 93 AY M8 x 45mm Bolt 108 CUM M6 x 35mm Screw 99 M8 x 20mm Shoulder Bolt 103 M8 x 20mm Button Head Screw 51 M4 x 20mm Self tapping Screw 14 M6 x 16mm Screw 114
38. t on the Short Base 2 Attach the 91 Guides to the Base with an M10 x 155mm Bolt gi LA 95 two 19mm Spacers 86 two M10 Washers 91 and an M10 Nylon Locknut 87 A Ellipse Holes Slide two Weight Bumpers 49 onto the Right Weight Guides 42 Slide eleven Weights 44 onto the Guides Make sure the slots for the Weight Pin not shown are on the indicated side and on the bottom of the Weight Press a Weight Tube Bumper 48 into the Long Weight Tube 43 Insert the Tube into the stack of Weights 44 as shown Lubricate the indicated holes in a Top Weight 45 with grease Slide the Top Weight onto the Right Weight Guides 42 Make sure the groove for the pin on the Long Weight Tube 43 is on the bottom Attach the Right Weight Guides 42 to the Butterfly Top Frame 7 with an M10 x 155mm Bolt 95 two M10 Washers 91 and an M10 Nylon Locknut 87 Do not tighten the Locknuts yet 10 Attach the Left Weight Guides 64 to the Short Base 2 with an M10 x 155mm Bolt 95 two M10 Washers 91 and an M10 Nylon Locknut 87 Lubricate Slide two Weight Bumpers 49 onto the Left Weight Guides 64 Slide the Bottom Weight 1 onto the Guides Make sure the Weight Plate 138 not shown is on the bottom of the Bottom Weight Slide six Weights 44 onto the Weight Guides 64 Make sure the slots for the Weight Pin not shown are on the indi
39. t tighten the Bolts and Locknuts yet 6 Attach the Butterfly Upright 3 to the Short Base 2 with the two indicated M10 x 65mm Carriage Bolts 110 and two M10 Nylon Locknuts 87 Do not tighten the Locknuts yet Attach the Seat Leg 9 to the Short Base 2 with the two indicated M10 x 65mm Carriage Bolts 110 and two M10 Nylon Locknuts 87 Do not tighten the Locknuts yet Attach the Leg Lever Bumper 77 to the Seat Leg 9 with an M4 Washer 142 and an M4 x 20mm Self tapping Screw 14 7 Orient the Seat Frame 8 as shown Attach the Seat Frame between the Butterfly Upright 3 and the Seat Leg 9 with four M10 x 95mm Bolts 92 four M10 Washers 91 and four M10 Nylon Locknuts 87 Do not tighten the Locknuts yet 8 Press three 50mm x 75mm Inner Caps 58 into the Butterfly Top Frame 7 Attach the Butterfly Top Frame 7 to the Butterfly Upright 3 with two M10 x 95mm Bolts 92 two M10 Washers 91 and two M10 Nylon Locknuts 87 Do not tighten the Locknuts yet Attach the Butterfly Top Frame 7 to the Top Frame 6 with an M10 x 70mm Bolt 134 an M10 Washer 91 and an M10 Nylon Locknut 87 Do not tighten the Locknut yet Make sure the Bolt is inserted through the indicated hole in the Top Frame a bolt will be inserted through the other in a later step 9 Orient the Right Weight Guides 42 with the ellipse holes on top Slide the Weight Guides into the bracke
40. th the Right VKR Arm not shown 10 13 Attach the Left and Right VKR Arms 30 31 to the VKR Upright 5 with two M10 x 75mm Bolts 101 and two M10 Nylon Locknuts 87 14 Press two 40mm x 50mm Inner Caps 21 into the Dip Assist Frame 127 Lubricate an M10 x 207mm Bolt 61 with grease Attach the Dip Assist Frame 127 to the Squat Upright 4 with the Bolt two M10 Washers 91 and an M10 Nylon Locknut 87 Do not over tighten the Locknut the Dip Assist Frame must be able to pivot easily gt 15 Attach a 22mm Spacer 144 the Dip Lock Lever 136 and a 40mm Spacer 141 to the indicated hole in the Dip Assist Frame 127 with an M10 x 207mm Bolt 61 two M10 Washers 91 and an M10 Nylon Locknut 87 Rotate the Lock Lever so that it engages the tube on the VKR Upright 5 Do not fully tighten the Locknut yet 11 16 17 18 Press two 40mm x 50mm Inner Caps 21 into the Dip Assist Arm 128 Attach a Knee Rest Bumper 123 to the Dip Assist Arm with an M4 x 20mm Self tapping Screw 14 Attach the Dip Assist Arm 128 to the Dip Assist Frame 127 with two M10 x 65mm Bolts 18 and two M10 Nylon Locknuts 87 Do not overtight en the Locknuts the Dip Assist Arm must be able to pivot easily Insert the Dip Pin 135 into the Dip Assist Arm 128 and rotate the Pin so that it is wrapped over the Dip Assist Arm Attach the tether on the Dip Pin 135
41. to the Squat Low Cable not shown in the same way The Row Bar not shown or the Handle not shown can be attached to the Lat Cable 88 or the Squat Low Cable not shown in the same way 29 WEIGHT RESISTANCE CHART The chart below shows the approximate weight resistance at each exercise station Left Top and Right Top refer to the 6 lb top weights Bottom refers to the 10 5 Ib bottom weight The other numbers refer to the 12 5 lb weight plates Weight resistance shown for the butterfly arm station is for each butterfly arm Note The actu al resistance at each station may vary due to differences in individual weight plates as well as friction between the cables pulleys and weight guides WEIGHT HIGH PRESS LEG BUTTER ASSIST SQUAT LOW PULLEY ARM LEVER FLY ARM Ibs Ibs PULLEY Ibs Ibs Ibs Ibs Ibs Left Top 6 Bottom Right Top 1 O AN O Ga AR WO ND 30 TROUBLESHOOTING Make sure all parts are properly tightened each time the weight system is used Replace any worn parts immedi ately The weight system can be cleaned using a damp cloth and mild non abrasive detergent Do not use solvents TIGHTENING THE CABLES Woven cable the type of cable used on the weight system can stretch slightly when it is first used If there is slack in the cables before resistance is felt the cables should be tightened To tighten the cables first insert the weight pins into the centers of the weig
42. ty of time and by deciding to in the center of this manual Place the chart on the make the task enjoyable assembly will go smoothly floor and use it to easily identify parts during each You may want to assemble the weight system over assembly step Note Some small parts may have a couple of evenings been pre attached If a part is not in the parts bag check to see if it has been pre attached Select a Location for the Weight System Because of its weight and size the weight system How to Orient Parts should be assembled in the location where it willbe As you assemble the weight system make sure that used Make sure that there is enough room to walk all parts are oriented exactly as shown in the draw around the weight system as you assemble it ings How to Unpack the Box Tightening Parts To make assembly as easy as possible we have Tighten all parts as you assemble them unless divided the assembly process into four stages The instructed to do otherwise parts needed for each stage are found in individual bags Important Wait until you begin each stage Questions to open the parts bag for that stage Place all parts of the weight system in a cleared area and If you have questions after reading the assembly remove the packing materials Do not dispose of instructions please call our Customer Service the packing materials until assembly is completed Department at 1 800 999 3756 The Four Stages of the Assembly Process Frame A
43. 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 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 efficient way to get a complete and well balanced fitness progr
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