Gold's Gym XR66 GGSY69530 User's Manual
Contents
1. 20 Lubricate an M12 x 102mm Bolt 81 with grease Attach the Press Frame 14 to the Right Base 1 with the Bolt and an M12 Locknut 95 Make sure the hole is closer to the indicated side of the Press Frame Do not overtighten the Locknut the Press Frame must be able to pivot easily 21 Press a 50mm Square Inner Cap 43 into a Press Arm 15 Press two 25mm Round Inner Caps 65 into the Press Arm Wet the handles on the Press Arm 15 with soapy water Slide two Grips 68 onto the han dles Attach the Press Arm 15 to the Press Frame 14 with two M10 x 70mm Bolts 87 and two M10 Nylon Locknuts 75 Aitach the other Press Arm 15 to the Press Frame 14 in the same manner 22 Press two 50mm Square Inner Caps 43 into the Leg Lever 18 Lubricate an M10 x 78mm Bolt 85 with grease Orient the Leg Lever 18 as shown and attach it to the Left Leg 8 with the Bolt and an M10 Nylon Locknut 75 Do not overtighten the Locknut the Leg Lever must be able to pivot easily 23 Lubricate both axles on the Left Top Frame 11 with grease Slide the Left Fly Pivot 21 onto the indicated axle on the Left Top Frame 11 Set two 25mm Retainer Rings 53 on a 25mm Round Outer Cap 47 Make sure the teeth on the Rings are toward the Cap as shown in the inset draw ing Tap the Retainer Rings and Outer Cap onto the axle Repeat with the2. Back Cover EIMEJED WARRANTY 5 ara ax dod db ob doc OS aco oe ek a E Back Cover Note A PART IDENTIFICATION CHART a PART LIST and an EXPLODED DRAWING are attached in the cen ter of this manual Remove the PART IDENTIFICATION CHART PART LIST and EXPLODED DRAWING before beginning assembly WARNING DECAL PLACEMENT The decal shown here has been placed on the weight system in the indicated locations If the decal is missing or illegible call our toll free Customer Hot Line at 1 800 999 3756 and order a free replacement decal Apply the decal in the location shown e Misuse of this product may result in serious injury Read user s manual and follow all warnings and operating instruc tions prior to use Do not allow children on or around machine e Replace label if damaged illegible or removed 7777222222 7777721211111 EET GOLD S GYM is 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 AWARNING To reduce the risk of serious injury read the following important precautions before using the weight system il The 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 info
3. M10 x 78mm Carriage Bolt 84 M12 x 102mm Bolt 81 M12 x 104mm Bolt 67 M10 x 110mm Bolt 88 M10 x 119mm Bolt 76 M10 x 123mm Bolt 98 19mm Round Inner Cap 24 25mm Round Out 25mm Round Inner Cap 65 J 40mm x 60mm Inner Cap 42 l N N d J 40mm x 60mm Thick Inner Cap 91 di N J 50mm x 75mm Inner Cap 45 er GA 47 25mm Retainer Ring 53 lt f N J va 60mm Square Inner Cap 46 4 N NN a 29 50mm Square Inner Cap 43 d L kA Ni P 38mm Square Inner Cap 4 4 PART LIST Model No GGSY69530 Key No Qty 5 0 2 Description Right Base Left Base Right Seat Frame Left Seat Frame Right Upright Left Upright Right Leg Left Leg Weight Guide Right Top Frame Left Top Frame Leg Press Arm Leg Press Plate Press Frame Press Arm Backrest Frame Pad Tube Leg Lever Curl Post Butterfly Arm Left Fly Pivot Right Fly Pivot
4. 25 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 weight stacks Slack can be removed from the cables in several ways See drawing 1 Remove an M10 Nylon Locknut 75 M10 x 48mm Bolt 23 90mm Pulley 38 and Cable Trap 37 from the Double U bracket 41 Reattach the Pullev and the Cable Trap between a set of holes closer to the center of the U bracket with the Bolt and Locknut Make sure the Cable Trap is turned to hold the Cable in the groove of the Pullev Adjust the 90mm Pulleys 38 attached to the two Pulley Plates 36 not shown in the same ner See drawing 2 To tighten the Long Cable 62 or the Low Cable 63 loosen the M12 Nut 80 away from the 50mm Washer 59 Screw the Cable into the Weight Tube 34 and retighten the Nut against the Washer 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
5. indicates a non illustrated part Specifications are subject to change without notice R0903A EXPLODED DRAWING Model No GGSY69530 Oz 9 7 8 Lt BD 88 Dg z9 T ig t uu 9 ge 9 SRS se vL ec a BC V vL jos Si GL 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 GGSY69530 2 The NAME of the product GOLD S GYM XR66 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
6. M10 x 48mm Bolt 19mm Round Inner Cap Foam Pad Seat Backrest Curl Pad Support Plate Weight Top Weight Weight Pin M10 Small Washer Weight Tube Weight Tube Bumper Pulley Plate Cable Trap 90mm Pulley Large Cable Trap V pulley Double U bracket 40mm x 60mm Inner Cap 50mm Square Inner Cap 38mm Square Inner Cap 50mm x 75mm Inner Cap 60mm Square Inner Cap 25mm Round Outer Cap Backrest Knob Leg Bumper Weight Bumper Round Arm Bushing Key No Qty DAMMANN IE CH N WwW R0903A Description Pivot Bushing 25mm Retainer Ring M8 Nylon Locknut Square Bushing Curl Knob 12mm Spacer 17mm Spacer 50mm Washer M10 x 25mm Button Screw High Cable Long Cable Low Cable Butterfly Cable 25mm Round Inner Cap Fly Handle M12 x 104mm Bolt Grip Lat Bar Chain Cable Clip Ab Strap Ankle Strap M10 Washer M10 Nylon Locknut M10 x 119mm Bolt M4 x 25mm Self taping Screw M10 x 45mm Bolt M6 x 16mm Screw M12 Nut M12 x 102mm Bolt M10 x 60mm Bolt M10 x 53mm Carriage Bolt M10 x 78mm Carriage Bolt M10 x 78mm Bolt M10 x 80mm Bolt M10 x 70mm Bolt M10 x 110mm Bolt M8 x 58mm Shoulder Bolt M8 Washer 40mm x 60mm Thick Inner Cap M10 x 67mm Bolt M4 Washer M10 Large Washer M12 Locknut M6 x 20mm Screw Long Foam Pad M10 x 123mm Bolt User s Manual Exercise Guide L wrench Grease Pack Note
7. Attach the Pulley and a Cable Trap 37 to the Right Upright 5 with the M10 x 110mm Bolt 88 used in step 45 an M10 Washer 74 and the M10 Nylon Locknut 75 Make sure that the ZA e Cable Trap is turned to hold the Cable in LUE OO t place 8 va Wrap the Long Cable 62 over a 90mm Pullev 38 Attach the Pullev and a Cable Trap 37 to the second set of holes from the bottom of the Double U bracket 41 with an M10 x 48mm Bolt 23 and an M10 Nylon Locknut 75 Make sure the Cable Trap is turned to hold the Cable in the groove of the Pulley 54 Wrap the Long Cable 62 under a 90mm Pulley 78 Attach the Pulley and a Cable Trap 37 to the Right Base 1 with an M10 x 48mm Bolt 23 and an M10 Nylon Locknut 75 Make sure that the Cable Trap is turned to hold the Cable in place 20 56 57 58 59 60 61 Wrap the Long Cable 62 around a 90mm Pulley 38 Attach the Pulley and a Cable Trap 37 to the M10 x 78mm Carriage Bolt 84 in the Right Base 1 with an M10 Nylon Locknut 75 Make sure the Cable Trap is oriented to hold the Cable in the groove of the Pulley Note The next three steps are shown from the back of the weight system Route the Long Cable 62 under the right stack of Weights 30 and through the bracket on the Right Base 1 Attach a 90mm Pulley 38 over the Cable with an M10 x 45mm Bolt 78 and an M10 Nylon Locknut 75 Rout
8. Do not tighten the Locknut yet Wrap the Long Cable 62 around a 90mm Pulley 38 Attach the Pulley to the Right Upright 5 with an M10 x 45mm Bolt 78 and an M10 Nylon Locknut 75 Make sure that the Cable Trap is turned to hold the Cable in place Remove the M10 Nylon Locknut 75 used in step 48 Wrap the Long Cable 62 under a 90mm Pulley 38 Attach the Pulley and a Cable Trap 37 to the Leg Press Arm 12 with the M10 x 123mm Bolt 98 used in step 48 an M10 Large Washer 94 and the M10 Nylon Locknut 75 Make sure that the Cable Trap is turned to hold the Cable in place 19 51 52 53 54 55 Remove the M10 Nylon Locknut 75 used in step 47 Wrap the Long Cable 62 over a 90mm Pulley 38 Attach the Pulley and a Cable Trap 37 to the Right Seat Frame 3 with the M10 x 119mm Bolt 76 used in step 47 and the M10 Nylon Locknut 75 Make sure that the Cable Trap is L G turned to hold the Cable in place KE Q Remove the M10 Nylon Locknut 75 used in step 46 Wrap the Long Cable 62 over a 90mm Pulley 38 Attach the Pulley and a Cable Trap 37 to the Press Frame 14 with the M10 x 119mm Bolt 76 used in step 46 and the M10 Nylon Locknut 75 Make sure that the Cable Trap is turned to hold the Cable in place Remove the M10 Nylon Locknut 75 used in step 45 Wrap the Long Cable 62 under a 90mm Pulley 38
9. SETS REPS 1 mum EV VK eg eg ll TTH ___ ______ Pe ll DEE j o E THURSDAY AEROBIC EXERCISE Date mov oe weem ses mes S T T j j j Make photocopies of this page for scheduling and recording your workouts 31 PART IDENTIFICATION CHART wodel GGSY69530 R0903A 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 OL M12 Nut 95 M12 Locknut 95 O OH M6 x 16mm Screw 79 50mm Washer 59 M10 Nylon Locknut 75 M6 x 20mm Screw 96 Ok C P Nylon Locknut 54 M4 x 25mm Self tapping Screw 77 M10 25mm Button Screw 60 M10 Large Washer 94 LLI M10 x 45mm Bolt 78 LLI M10 x 48mm Bolt 23 M10 Washer 74 M4 Washer 93 T M8 x 58mm Shoulder Bolt 89 M10 Small Washer 33 M8 Washer 90 M10 x 53mm Carriage Bolt 83 L M10 x 60mm Bolt 82 M10 x 67mm Bolt 92 M10 x 70mm Bolt 87 M10 x 78mm Bolt 85 _____________ M10 x 80mm 86
10. two M10 Washers 74 two 12mm Spacers 57 and an M10 Nylon Locknut 75 34 Wrap the Low Cable 63 under a 90mm Pulley 38 Attach the Pulley to the Left Base 2 with an M10 x 45mm Bolt 78 and an M10 Nylon Locknut 75 35 Wrap the Low Cable 63 under a 90mm Pulley 38 Attach the Pulley and a Cable Trap 37 to the indicated bracket on the Left Upright 6 with an M10 x 48mm Bolt 23 and an M10 Nylon Locknut 75 Make sure the Cable Trap is ori ented to hold the Cable in the groove of the Pulley A 38 63 16 36 37 Wrap the Low Cable 63 over a 90mm Pulley 38 Attach the Pulley and a Cable Trap 37 between the second set of holes from the bottom of the two Pulley Plates 36 with an M10 x 48mm Bolt 23 and an M10 Nylon Locknut 75 Make sure that the Cable Trap is turned to hold the Cable in the groove of the Pulley Wrap the Low Cable 63 under a 90mm Pulley 78 Attach the Pulley and a Cable Trap 37 to the Left Base 2 with an M10 x 48mm Bolt 23 and an M10 Nylon Locknut 75 Make sure that the Cable Trap is turned to hold the Cable in place 38 Wrap the Low Cable 63 over a 90mm Pulley 39 40 38 Attach the Pulley to the bracket bracket 1 on the Left Top Frame 11 with an M10 x 45mm Bolt 78 and an M10 Nylon Locknut 75 Wrap the Low Cable 63 over another 90mm Pulley 38 Attach the Pulley to the other bracket on t
11. Base 1 with the indicated two M10 x 53mm Carriage Bolts 83 and two M10 Nylon Locknuts 75 Do not tighten the Locknuts yet Attach the Left Upright 6 to the Left Base 2 with the indicated two M10 x 53mm Carriage Bolts 83 and two M10 Nylon Locknuts 75 Do not tighten the Locknuts yet Attach two Backrest Knobs 48 to the Right and Left Uprights 5 6 5 Press a 60mm Square Inner Cap 46 into the Right Leg 7 Attach a Leg Bumper 49 to the Right Leg with an M4 x 25mm Self tapping Screw 77 and an M4 Washer 93 Attach the Right Leg 7 to the Right Base 1 with the indicated two M10 x 53mm Carriage Bolts 83 and two M10 Nylon Locknuts 75 Do not tighten the Locknuts yet 6 Press a 50mm x 75mm Inner 45 into the Right Seat Frame 3 Attach the Right Seat Frame 3 to the Right Leg 7 with two M10 x 80mm Bolts 86 two M10 Large Washers 94 and two M10 Nylon Locknuts 75 Do not tighten the Locknuts yet Attach the Right Seat Frame 8 to the Right Upright 5 with two M10 x 80mm Bolts 86 two M10 Large Washers 94 and two M10 Nylon Locknuts 75 Do not tighten the Locknuts yet 7 Attach a Leg Bumper 49 to the Left Leg 8 with an M4 x 25mm Self tapping Screw 77 and an M4 Washer 93 Attach the Left Leg 8 to the Left Base 2 with the indicated two M10 x 53mm Carriage Bolts 83 and two M10 Nylon Locknuts 75 Do
12. not tighten the Locknuts yet 8 Orient the Left Seat Frame 4 as shown Make sure the brackets are closer to the Left Leg 8 Attach the Left Seat Frame to the Left Leg with two M10 x 80mm Bolts 86 two M10 Large Washers 94 and two M10 Nylon Locknuts 75 Do not tighten the Locknuts yet Attach the Left Seat Frame 4 to the Left Upright 6 with two M10 x 80mm Bolts 86 two M10 Large Washers 94 and two M10 Nylon Locknuts 75 Do not tighten the Locknuts yet 9 10 Slide two Weight Bumpers 50 onto two Weight Guides 9 as shown Attach the Weight Guides 9 to the Left Base 2 with two M10 x 78mm Bolts 85 four M10 Washers 74 four 17mm Spacers 58 and two M10 Nylon Locknuts 75 Slide sixteen Weights 30 onto the Weight Guides 9 Make sure the slots for the Weight Pin not shown are on the indicated side and on the bottom of the Weights Press a Weight Tube Bumper 35 into a Weight Tube 34 Insert the Weight Tube into the stack of Weights 30 as shown Lubricate the indicated holes in a Top Weight 31 with grease Slide the Top Weight onto the Weight Guides 9 Make sure that the groove on the Top Weighi for the Weight Tube 34 pin is on the bottom of the Top Weight Lubricate et Groove Pin 11 Press three 40mm x 60mm Inner Caps 42 into the Left Top Fram
13. 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 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 amp FITNESS INC 1500 S 1000 W LOGAN UT 84321 9813 Part No 201869 RO903A Printed in China 2003 ICON Health am
14. 6 into the Upright Engage the Knob into one of the holes in the Backrest Frame and turn the Knob clockwise until it is tight Attach the other Backrest to the Right Upright not shown in the same manner Note The tops of the Backrests should be closer to the Uprights than the bottoms Press the two 19mm Round Inner Caps 24 into the ends of a Pad Tube 17 Insert the Pad Tube into the tube on the Left Leg 8 Slide the two Foam Pads 25 onto the Pad Tube as shown Assemble the other Pad Tube 17 to the Leg Lever 18 in the same manner Attach the Curl Pad 28 to the Curl Post 19 with four M6 x 16mm Screws 79 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 27 and 28 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 26 22 ADJUSTMENTS This section explains how to adjust the weight system See the EXERCISE GUIDELINES on page 29 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
15. GOLD S GY INI XR6EG6 Model No GGSY69530 Serial No Write the serial number in the space above for future reference USER S MANUAL QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if there are missing or damaged parts we will guarantee complete satis faction through direct assis tance from our factory TO AVOID DELAYS PLEASE CALL DIRECT TO OUR TOLL FREE CUSTOMER HOT LINE The trained technicians on our customer hot line will provide immediate assistance free of charge CUSTOMER HOT LINE 1 800 999 3756 Mon Fri 6 a m 6 p m MST A 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 i2 i uwa l CC a ay CR CE Cac ete at Du Qa alan 2 IMPORTANT PRECAUTIONS 3 BEFORE YOU BEGIN e Be ee mae eee quite td tee 4 ASSENBDY EE 5 ADJUSTMENT TEE 23 WEIGHT RESISTANCE CHART 25 TROUBLESHOOTING EE 26 CABLE DIAGRAMS 27 EXERCISE GUIDELINES 333 2 9 Ee yuqa al C CS Hb ahah ee SAE CREE wan aC 29 ORDERING REPLACEMENT PARTS
16. Pulley and a Cable Trap 37 between the second set of holes from the top of the two Pulley Plates 36 with an M10 x 48mm Bolt 23 and an M10 Nylon Locknut 75 Make sure that the Cable Trap is turned to hold the Cable in the groove of the Pulley Wrap the Butterfly Cable 64 over a V pulley 40 Attach the V pullev and a Large Cable Trap 39 to the bracket on the Left Upright 6 with an M10 x 60mm Bolt 82 and an M10 Nylon Locknut 75 Make sure that the Cable Trap is turned to hold the Cable in the groove of the V pulley Attach the Butterfly Cable 64 to the Right Fly Pivot 22 with an M8 x 58mm Shoulder Bolt 89 two M8 Washers 90 and an M8 Nylon Locknut 54 Locate the Low Cable 63 Route the Cable under a 90mm Pulley 38 Attach the Pulley inside the bracket on the Left Base 2 with an M10 x 45mm Bolt 78 and an M10 Nylon Locknut 75 38 15 32 Wrap the Low Cable 63 around a 90mm Pulley 38 Attach the Pulley inside the Left Leg 8 with an M10 x 78mm Bolt 85 two M10 Washers 74 two 17mm spacers 58 and an M10 Nylon Locknut 75 33 Route the Low Cable 63 through the Leg Lever 18 around a 90mm Pulley 38 and back through the Leg Lever and Left Leg 8 Attach the Pulley inside the Leg Lever with an M10 x 67mm Bolt 92
17. Right Fly Pivot 22 13 24 Press a 50mm Square Inner Cap 43 into a Butterfly Arm 20 Wet a Fly Handle 66 and the inside of a Long Foam Pad 97 with soapy water Slide the Foam Pad onto the Handle Attach a Fly Handle 66 to the Butterfly Arm 20 with two M10 x 25mm Button Screws 60 and two M10 Washers 74 Repeat this step with the other Butterfly Arm not shown Make sure that the Fly Handle is oriented as shown in step 25 25 Lubricate an M10 x 80mm Bolt 86 with grease Attach the left Butterfly Arm 20 to the Left Fly Pivot 21 with the Bolt and an M10 Nylon Locknut 75 Attach the right Butterfly Arm 20 to the Right Fly Pivot 22 in the same manner Cable Assembly 26 IMPORTANT Refer to the CABLE DIAGRAMS on pages 27 and 28 for help identifying the cables Locate the Buiterfly Cable 64 Attach the Cable to the Left Fly Pivot 21 with an M8 x 58mm Shoulder Bolt 89 two M8 Washers 90 and an M8 Nylon Locknut 54 27 Wrap the Butterfly Cable 64 over a V pulley 40 Attach the V pullev and a Large Cable Trap 39 to the bracket on the Left Upright 6 with an M10 x 60mm Bolt 82 and an M10 Nylon Locknut 75 Make sure that the Cable Trap is turned to hold the Cable in the groove of the V pulley 14 28 Wrap the Butterfly Cable 64 under a 90mm 29 30 31 Pulley 38 Attach the
18. Top Frame with an M10 x 78mm Bolt 85 two M10 Washers 74 two 17mm Spacers 58 and an M10 Nylon Locknut 75 44 Route the High Cable 61 over a 90mm Pulley 38 and down through the Right Top Frame 10 Attach the Pulley inside the Top Frame with an M10 x 78mm Bolt 85 two M10 Washers 74 two 17mm Spacers 58 and an M10 Nylon Locknut 75 45 Locate the Long Cable 62 Attach the eyelet on the Cable to the Right Upright 5 with an M10 x 110mm Bolt 88 an M10 Small Washer 33 and an M10 Nylon Locknut 75 Do not tighten the Locknut yet 18 46 47 48 49 50 Wrap the Long Cable 62 under a 90mm Pulley 38 Attach the Pulley and a Cable Trap 37 to the Press Frame 14 with an M10 x 119mm Bolt 76 and an M10 Nylon Locknut 75 Make sure that the Cable Trap is turned to hold the Cable in place Do not tighten the Locknut yet Wrap the Long Cable 62 under a 90mm Pulley 38 Attach the Pulley and a Cable Trap 37 to the Right Seat Frame 3 with an M10 x 119mm Bolt 76 and an M10 Nylon Locknut 75 Make sure that the Cable Trap is turned to hold the Cable in place Do not tighten the Locknut yet Wrap the Long Cable 62 over a 90mm Pulley 38 Attach the Pulley and a Cable Trap 37 to the Leg Press Arm 12 with an M10 x 123mm Bolt 98 an M10 Large Washer 94 and an M10 Nylon Locknut 75 Make sure that the Cable Trap is turned to hold the Cable in place
19. ain Stretching at the end of each workout is an effective way to increase flexibility STAYING MOTIVATED For motivation keep a record of each workout The chart on page 31 of this manual can be photocopied and used to schedule and record your workouts List the date the exercises performed the resistance used and the numbers of sets and repetitions com pleted Record your weight and key body measure ments 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 Sartorius front of thigh 30 Tibialis Anterior front of calf Soleus front of calf Anterior Deltoid shoulder Rectus Abdominus stomach Adductor inner thigh Trapezius upper back Rhomboideus upper back Posterior Deltoid shoulder 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 K L M N O P Q R S I U V W X Date MONDAY EXERCISE __ WEIGHT SETS REPS EMEN NN TUESDAY AEROBIC EXERCISE Date WEDNESDAY EXERCISE
20. and aerobic exer cise will reshape and strengthen your body plus devel op your heart and lungs 29 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 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 pro
21. e 11 Press two 40mm x 60mm Thick Inner Caps 91 into the Left Top Frame Press two 25mm Round Outer Caps 47 onto the Left Top Frame 12 Attach the Left Top Frame 11 to the Weight Guides 9 with two M10 x 78mm Bolts 85 four M10 Washers 74 four 17mm Spacers 58 and two M10 Nylon Locknuts 75 Do not tighten the Locknuts yet Attach the Left Top Frame 11 to the Left Upright 6 with two M10 x 60mm Bolts 82 a Support Plate 29 and two M10 Nylon Locknuts 75 Do not tighten the Locknuts yet 13 Slide two Weight Bumpers 50 onto the other two Weight Guides 9 Attach the Weight Guides 9 to the Right Base 1 with two M10 x 78mm Bolts 85 four M10 Washers 74 four 17mm Spacers 58 and two M10 Nylon Locknuts 75 10 14 Slide sixteen Weights 30 onto the Weight Guides 9 Make sure the slots for the Weight Pin not shown are on the indicated side and on the bottom of the Weights Press a Weight Tube Bumper 35 into a Weight Tube 34 Insert the Weight Tube into the stack of Weights 30 as shown Lubricate Lubricate the indicated holes in a Top Weight 31 with grease Slide the Top Weight onto the Weight Guides 9 Make sure that the groove on the Top Weighi for the Weight Tube 34 pin is on the bottom of the Top Weight Pin Groove CEE amp
22. e the Long Cable 62 over a 90mm Pulley 38 Attach the Pulley to the indicated bracket on the Right Top Frame 10 with an M10 x 45mm Bolt 78 and an M10 Nylon Locknut 75 Route the Long Cable 62 over a 90mm Pulley 38 Attach the Pulley to the indicated bracket on the Right Top Frame 10 with an M10 x 45mm Bolt 78 and an M10 Nylon Locknut 75 Thread an M12 Nut 80 onto the Long Cable 62 as far as it will go Slide a 50mm Washer 59 onto the Cable and thread the Cable into the right Weight Tube 34 until the Cable is tight Tighten the Nut against the Washer Seat Assembly Locate and open the parts bag labeled SEAT ASSEMBLY Attach the Seat 26 with the serial number decal to the Left Seat Frame 4 with four M6 x 16mm Screws 79 Attach the other Seat to the Right Seat Frame not shown in the same manner 21 6222662225 1766676 N 4 62 63 64 65 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 Press a 38mm Square Inner Cap 44 into a Backrest Frame 16 Attach a Backrest 27 to the Backrest Frame with four M6 x 20mm Screws 96 Pull the Backrest Knob 48 on the Left Upright 6 out as far as it will go and insert the Backrest Frame 1
23. 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 program An example of a bal anced program is 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 or exercise bike 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
24. for each exercise IMPORTANT When attaching the accessories make sure that they 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 ADJUSTING THE BACKRESTS To adjust the position of a Backrest 27 first turn the Backrest Knob 48 counterclockwise several turns to loosen it Next pull the Knob and slide the Backrest Frame 16 to the desired position Engage the Knob into one of the holes in the Backrest Frame and turn the Knob clockwise until it is tight ADJUSTING THE CURL PAD To use the Curl Pad 28 insert the Curl Post 19 into the Left Leg 8 Tighten the Curl Knob 56 into the Left Leg and the Curl Post When the Curl Pad 28 is not in use remove the Curl Knob 56 and the Curl Post 19 from the Left Leg 8 Store the Curl Pad out of the wav of the weight svstem ATTACHING THE ACCESSORIES Attach the Lat Bar 69 to the High Cable 61 at the high pullev station with a Cable Clip 71 For some exercises the Chain 70 should be attached between the Lat Bar and the Cable with two Cable Clips Adjust the length of the Chain be
25. he Left Top Frame 11 with an M10 x 45mm Bolt 78 and an M10 Nylon Locknut 75 Thread an M12 Nut 80 onto the Low Cable 63 as far as it will go Slide a 50mm Washer 59 onto the Cable and thread the Cable into the left Weight Tube 34 until the Cable is tight Tighten the Nut against the Washer Do not overtighten the Cable into the Weight Tube or the Top Weight 31 will be lifted off the weight stack Locate the High Cable 61 Route the small ball on the Cable 61 through the Right Upright 5 and under a 90mm Pulley 38 Make sure the Cable is over the welded bar inside the Upright Attach the Pulley inside the Upright with an M10 x 78mm Bolt 85 two M10 Washers 74 two 17mm Spacer 58 and an M10 Nylon Locknut 75 17 41 Wrap the High Cable 61 over a 90mm Pulley 38 Attach the Pulley to the Right Top Frame 10 with an M10 x 45mm Bolt 78 and an M10 Nylon Locknut 75 42 Wrap the High Cable 61 under a 90mm Pulley 38 Attach the Pulley and a Cable Trap 37 to the second set of holes from the top of the Double U bracket 41 with an M10 x 48mm Bolt 23 and an M10 Nylon Locknut 75 Make sure the Cable Trap is turned to hold the Cable in the groove of the Pulley 43 Route the High Cable 61 up through the Right Top Frame 10 and over a 90mm Pulley 38 Attach the Pulley inside the
26. ing 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 susiained by or through the use of this product BEFORE YOU BEGIN Thank you for selecting the versatile GOLD S GYM XR66 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 Lat Bar High Pulley Station Ab Pulley Station SERA Ne Press Arm S AN 770205 Right Side KS lt 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 GGSY69530 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 wi
27. 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 26 CABLE DIAGRAMS The cable diagrams show the proper routing of the High Cable 61 the Long Cable 62 the Low Cable 63 and the Butterfly Cable 64 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 High Cable 61 Length 9 feet 2 inches Long Cable 62 Length 35 feet 1 inch 27 Butterfly Cable 64 Length 5 feet 5 inches Low Cable 63 Length 23 feet 2 inches 28 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 by changing the amount of resistance used by changing the number of repetitions or sets 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
28. ng materials until assembly is completed Department at 1 800 999 3756 The Four Stages of the Assembly Process Frame Assembly 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 40mm x 60mm Inner Caps 42 into the Right Base 1 Insert four M10 x 53mm Carriage Bolts 83 and an M10 x 78mm Carriage Bolt 84 up through the Right Base 1 Note It may be helpful to place tape over the heads of the Carriage Bolts to hold them in place Press five 40mm x 60mm Inner Caps 42 into the Left Base 2 Insert four M10 x 53mm Carriage Bolts 83 up through the Left Base 2 Note It may be help ful to place tape over the heads of the Carriage Bolts to hold them in place Attach the Right Base 1 to the Left Base 2 with four M10 x 78mm Bolts 85 four M10 Washers 74 and four M10 Nylon Locknuts 75 Do not tighten the Locknuts yet 4 Attach the Right Upright 5 to the Right
29. p Fitness Inc
30. per 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 during the return stroke Never hold your breath Rest for a short period of time after each set The ideal resting periods are Rest for three minutes after each set for a muscle building workout Rest for one minute after each set for a toning work out Rest for 30 seconds after each set for a weight loss workout Plan to spend the first couple of weeks familiarizing vourself 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 vour 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 str
31. rmed of all precautions The weight system is intended for home use 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 the weight system is used 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 press arm leg press arm lat bar ab strap or ankle strap 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 AWARNING Before beginn
32. sembly assembly process will require several hours By we have included a PART IDENTIFICATION CHART setting aside plenty 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 will be 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 packi
33. th the parts that are labeled ASSEMBLED DIMENSIONS Height 90 in Width 87 in Depth 77 in Butterfly Arm Backrest LELR TTA TS Curl Pad AR Left Side fo Leg Lever Backrest Knob Note The terms right side and left side are determined Low Pulley Station relative to a person sitting on the seat they do not correspond to right and left on the drawings in the manual Foot Plate ASSEMBLY Make sure you have the following tools Two adjustable wrenches ED 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 Make Assembly Easier for Yourself One phillips screwdriver pL 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 help you identify the small parts used in as
34. tween the Lat Bar and the Cable so the Lat Bar is in the correct starting position for the exercise to be performed The Ankle Strap not shown or the Ab Strap not shown can be attached to a cable at anv of the pul lev stations in the same manner 23 CHANGING THE WEIGHT SETTING To change the setting of a weight stack insert a Weight Pin 32 under the desired Weight 30 Insert the Weight Pin so that the bent end touches the weight stack Turn the bent end down 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 25 to find the approximate amount of resistance at each weight station 24 i N bx lt 2 USA TNN 75 NZ WEIGHT RESISTANCE CHART The chart below shows the approximate weight resistance at each exercise station Top refers to the 6 Ib top weight The other numbers refer to the 12 5 Ib weight plates Weight resistance shown for the butterfly arm sta tion is for each butterfly arm Note The actual 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 AB PRESS LEG BUTTER LEG LOW PULLEY PULLEY ARM PRESS FLVARM LEVER PULLEV Ibs Ibs Ibs Ibs Ibs Ibs Ibs 1 2 3 4 5 6 7 8 9
35. x A 15 Press four 40mm x 60mm Inner Caps 42 into the Right Top Frame 10 Press two 25mm Round Outer Caps 47 onto the Right Top Frame 11 16 17 18 19 Attach the Right Top Frame 10 to the Weight Guides 9 with two M10 x 78mm Bolts 85 four M10 Washers 74 four 17mm Spacers 58 and two M10 Nylon Locknuts 75 Do not tighten the Locknuts yet Attach the Right Top Frame 10 to the Right Upright 5 with two M10 x 60mm Bolts 82 a Support Plate 29 and two M10 Nylon Locknuts 75 Do not tighten the Locknuts yet Attach the Right Top Frame 10 to the Left Top Frame 11 with two M10 x 80mm Bolts 86 two M10 Washers 74 and two M10 Nylon Locknuts 75 Tighten the M10 Nylon Locknuts 75 used in steps 3 17 Arm Assembly Open the part bag labeled ARM ASSEMBLY Press a 50mm x 75mm Inner Cap 45 into the Leg Press Arm 12 Lubricate an M12 x 102mm Bolt 81 with grease Attach the Leg Press Arm 12 to the Right Base 1 with the Bolt and an M12 Nylon Locknut 95 Do not overtighten the Locknut the Leg Press Arm must be able to pivot easily Lubricate an M12 x 104mm Bolt 67 with grease Attach the Leg Press Plate 13 to the Leg Press Arm 12 with the Bolt and an M12 Nylon Locknut 95 Make sure the bar is closer to the ground Do not overtighten the Locknut the Leg Press Plate must be able to pivot easily 12
Download Pdf Manuals
Related Search