Gold's Gym XR25 GGBE24320 User's Manual
Contents
1. Toning You can tone your muscles by pushing them to a mod erate percentage of their capacity Select a moderate amount of weight and increase the number of repeti tions 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 complet ing more sets rather than by using high amounts of weight Weight Loss To lose weight use a low amount of weight 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 weight training workouts on Monday Wednesday and Friday Plan 20 to 30 minutes of aerobic exercise such as cycling or swimming on Tuesday and Thursday e Rest from both weight training and aerobic exercise for at least one full day each week to give your body time to regenerate The combination of weight training and aerobic exer cise will reshape and strengthen your body plus devel op your heart and lungs PERSONALIZING YOUR EXERCISE PROGRAM Determining the exact length of time for each workout as well as the number of repetitions or sets completed is an individual matter It is important to avoid overdo ing it during the first few months of your exercise pro gram You should progress at your own pac2. Medius hip Gluteus Maximus buttocks Hamstring back of leg Gastrocnemius back of calf z cuaomouvozzrmse rommoourm 11 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 weight 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 achieving the greatest results is to make exercise a regular and enjoyable part of your everyday life ORDERING REPLACEMENT PARTS To order replacement parts call our Customer Service Department toll free at 1 800 999 3756 Monday through Friday 6 a m 6 p m Mountain Time excluding holidays Please provide the following information when calling 1 The MODEL NUMBER of the product GGBE24320 2 The NAME of the product GOLD S GYM XR25 weight bench 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 WHAT IS COVERED The entire GOLD S GYM XR25 weight bench Product is warranted to be free of all defects in material and workmanship WHO IS COVERED The original
3. Pad Tubes 26 and the Leg Lever 41 Make sure that all parts are properly tightened before you use the weight bench The use of all remaining parts will be explained in ADJUSTMENTS starting on the next page ADJUSTMENTS This section explains how to adjust the weight bench See the EXERCISE GUIDELINES on page 10 for impor tant information about how to get the most benefit from your exercise program Also refer to the accompanying exercise guide to see the correct form for each exercise Make sure all parts are properly tightened each time the weight bench is used Replace any worn parts immediate ly The weight bench can be cleaned with a damp cloth and a mild non abrasive detergent Do not use solvents ADJUSTING THE BACKREST To adjust the position of the Backrest 9 pull the Adjustment Knob 19 out as far as it will go Move the Backrest to the desired position and reengage the Knob into an adjustment hole in the Adjustment Bracket 8 A WARNING Always make sure the Adjustment Knob 19 fully engages the Adjustment Bracket 8 before using the weight bench ADJUSTING THE WEIGHT RESTS To adjust the height of a Weight Rest 6 loosen the Weight Rest Knob 28 and pull it out as far as it will go Slide the Weight Rest to the desired position and engage the Knob into an adjustment hole in the Upright 5 Turn the Knob clockwise until it is fully tightened Adjust the othe
4. 5mm Round Angled Cap 13 onto the end of the Weight Tube 14 7 Lubricate an M10 x 68mm Bolt 33 with grease Attach the Leg Lever 41 to the Front Leg 3 with the Bolt and an M10 Nylon Locknut 82 8 Press two 25mm x 38mm Inner Caps 20 into the ends of both Backrest Frames 7 Orient the Backrest Frames 7 as shown with the indicated holes closer to the bottom Attach the Frames to the Adjustment Bracket 8 with four M10 x 45mm Bolts 40 four M10 Washers 38 and four M10 Nylon Locknuts 32 Do not tighten the Locknuts yet 9 Attach the Backrest 9 to the Backrest Frames 7 with four M6 x 53mm Screws 42 and four M6 Washers 36 Do not tighten the Screws yet 10 11 12 13 Pull the Adjustment Knob 19 out as far as it will go Insert the Adjustment Bracket 8 into the slot in the Bench Frame 2 and engage the Knob into one of the holes in the Bracket Attach the Backrest Frames 7 to the Bench Frame 2 with an M10 x 180mm Bolt 37 two M10 Washers 38 and an M10 Nylon Locknut 32 Tighten the four M10 Nylon Locknuts 32 and the four M6 x 53mm Screws 42 used in steps 8 and 9 Attach the Seat 10 to the Bench Frame 2 with four M6 x 16mm Screws 35 Slide a Pad Tube 26 through the hole in the Front Leg 3 Slide two Foam Pads 15 onto the ends of the Pad Tube Press two 19mm Round Inner Caps 25 into the ends of the Pad Tube Repeat this step with the other two
5. ENT The decal shown here has been placed on the weight bench If the decal is missing or illegible Misuse of this please call our Customer product may result in Service Department toll free at Serious Injury 1 800 999 3756 Monday Read user s manual through Friday 6 a m until 6 d di a vane p m Mountain Time to order a tions do ue free replacement decal Apply the decal in the location shown Donot allow children on or around machine Replace label if damaged illegible or removed 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 AWARN ING To reduce the risk of serious injury read the following important precautions before using the weight bench 1 7 Read all instructions in this manual before using the weight bench Use the weight bench only as described in this manual It is the responsibility of the owner to ensure that all users of the weight bench are ade quately informed of all precautions The weight bench is intended for home use only Do not use the weight bench in any commercial rental or institutional setting Use the weight bench only on a level surface Cover the floor beneath the weight bench to protect the floor Make sure all parts are properly tightened each time you use the weight bench Replace any wo
6. GOLD S GY INI XR25 USER S MANUAL Model No GGBE24320 Serial No Write the serial number in the space above for future reference Serial Number Decal Under Seat 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 eee eee 2 IMPORTANT PRECAUTIONS ooo eee 3 BEFORE YOU BEGIN ria reti O a4 RR 4 Dll 5 ADJUSTMENTS sidst er eda RE e dote RR D I Pueden a 9 EXERCISE GUIDELINES esee he ee E 0 aE 10 ORDERING REPLACEMENT PARTS 0 0000 e m e Back Cover LIMITED WARRANTY sp pisne is aie hock CR RR cR RR Rs e oot RAR A Back Cover Note A PART IDENTIFICATION CHART and a PART LIST EXPLODED DRAWING are attached in the center of this manual Remove the PART IDENTIFICATION CHART and PART LIST EXPLODED DRAWING before begin ning assembly WARNING DECAL PLACEM
7. d your continued satisfaction HOW TO GET PARTS AND SERVICE Simply call our Customer Service Department at 1 800 999 3756 and tell them your name and address and the serial number of your Product They will tell you how to get a part replaced or if necessary arrange for serv ice where your Product is located or advise you how to ship the Product for service Before shipping always obtain a Return Authorization Number RA No from our Customer Service Department securely pack your Product save the original shipping car ton if possible put the RA No on the outside of the carton and insure the product Include a letter explaining the product or prob lem and a copy of your proof of purchase if you believe the service is covered by warranty ICON is not responsible or liable for indirect special or consequential damages arising out of or in connection with the use or per formance of the product or damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoy ment or use costs of removal installation or other consequential damages of whatsoever nature Some states do not allow the exclusion or limitation of incidental or consequential damages Accordingly the above limitation may not apply to you The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of merchantability or fitness for a particular purpose is limited in its scope and duration to the terms s
8. dy build dramatic muscle size and strength or improve your cardiovascular system the XR25 weight bench will help you to achieve the specif ic results you want For your benefit read this manual carefully before using the weight bench If you have additional ques tions please call our Customer Service Department Weight Rest Upright 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 GGBE24320 The serial number can be found on a decal attached to the weight bench 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 DIMENSIONS Height 60 in Width 52 in Depth 85 in Weight Rest Knob Backrest Leg Lever Adjustment Bracket ASSEMBLY i As you assemble the weight bench make sure all Make Things Easier for Yourself parts are oriented as shown in the drawings Everything in this manual is designed to ensure For help identifying small parts use the PART that the weight bench can be assembled suc IDENTIFICATION CHART cessfully by anyone However it is important to realize that the versatile weight bench has many The following tools not included are required parts and that the as
9. e 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 proper form is an essential part of an effective exercise program This requires moving through the full range of motion for each exercise and moving only the appropriate parts of the body Exercising in an uncontrolled manner will leave you feeling exhausted On the exercise guide accompany ing this manual you will find photographs showing the correct form for several exercises and a list of the muscles affect
10. ed Refer to the muscle chart on page 11 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 10 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 yourself with the equipment and learning the proper form for each exercise COOLING DOWN End each workout with 5 to 10 minutes of stretching Include stretches for both your arms and legs Move 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
11. et forth herein Some states do not allow limitations on how long an implied warranty lasts Accordingly the above limitation may not apply to you No one is authorized to change modify or extend the terms of this limited warranty This warranty gives you specific legal rights and you may have other rights which vary from state to state ICON HEALTH amp FITNESS INC 1500 S 1000 W LOGAN UT 84321 9813 Part No 188885 R0902B Printed in China O 2002 ICON Health amp Fitness Inc REMOVE THIS PART IDENTIFICATION CHART PART LIST EXPLODED DRAWING SAVE THIS PART IDENTIFICATION CHART PART LIST EXPLODED DRAWING FOR FUTURE REFERENCE PART IDENTIFICATION CHART 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 AAN si M10 x 68mm Bolt 33 M10 Washer 38 AAA M8 x 58mm Bolt 30 gp Emm M8 Washer 31 M8 Nylon Locknut 34 AN M10 x 45mm Bolt 40 A OB m M6 Washer 36 M10 Nylon Locknut 32 M6 x 16mm Screw 35 7 M10 x 180mm Bolt 37 AY PART LIST Model No GGBE24320 Key No Qty OONDARWND N BRANARARADAANNDAAANMNHNNNA AA Description Cros
12. purchaser or any person receiving the Product as a gift from the original purchaser HOW LONG IS IT COVERED ICON Health amp Fitness Inc ICON warrants the product frame for the lifetime of the original owner ICON warrants all other parts for one year after the date of purchase Labor is covered for ninety days WHAT WE DO TO CORRECT COVERED DEFECTS We will ship to you without charge any replacement part or component pro viding the repairs are authorized by ICON first and are performed by an ICON trained and authorized service provider or at our option we will replace the Product WHAT IS NOT COVERED Any failures or damage caused by unauthorized service misuse accident negligence improper assembly or installation alterations modifications without our written authorization or by failure on your part to use operate and maintain as set out in your User s Manual Manual WHAT YOU MUST DO Always retain proof of purchase such as your bill of sale store operate and maintain the Product as spec ified in the Manual notify our Customer Service Department of any defect within 10 days after discovery of the defect as instruct ed return any defected part for replacement or if necessary the entire product for repair USER S MANUAL It is VERY IMPORTANT THAT YOU READ THE MANUAL before operating the Product Remember to do the periodic maintenance requirements specified in the Manual to assure proper operation an
13. r Weight Rest 6 in the same manner A WARNING Always adjust both Weight Rests 6 to the same height before exercising ADDING WEIGHT TO THE LEG LEVER To use the Leg Lever 41 slide the desired amount of weight not included onto the Weight Tube 14 Secure the weight in place with the Spring Clip 39 To use Olympic weights first make sure the Weight Adapter Bushings 22 have been inserted into the ends of the Weight Adapter 21 Then slide the Weight Adapter onto the Weight Tube 14 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 weight used by changing the number of repetitions or sets per formed A repetition is one complete cycle of an exercise such as one sit up A set is a series of repetitions The proper amount of weight for each exercise depends upon the individual user You must gauge your limits and select the amount of weight 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 weight
14. rn parts immediately Keep children under 12 and pets away from the weight bench at all times Keep hands and feet away from moving parts Always wear athletic shoes for foot protec tion while exercising Always set both weight rests at the same height The weight bench is designed to support a maximum user weight of 300 pounds and a maximum total weight of 610 pounds Do not place more than 310 pounds including the barbell on the weight rests Do not place more than 150 pounds on the leg lever Note The weight bench is designed to be used with an Olympic barbell The weight bench does not include a barbell or weights Always exercise with a partner Your partner should be ready to catch the barbell if you cannot complete a repetition If you feel pain or dizziness at any time while exercising stop immediately and begin cool ing down AWARNING Before beginning this or any exercise program consult your physician This is especially important for persons over the age of 35 or persons with pre existing health problems Read all instructions before using ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product BEFORE YOU BEGIN Thank you for selecting the versatile GOLD S GYM XR25 weight bench The XR25 weight bench offers a selection of weight stations designed to develop every major muscle group of the body Whether your goal is to tone your bo
15. s Frame Bench Frame Front Leg Base Upright Weight Rest Backrest Frame Adjustment Bracket Backrest Seat Small Support Plate Large Support Plate 25mm Round Angled Cap Weight Tube Foam Pad Weight Rest Bushing 50mm x 100mm Inner Cap 50mm x 100mm Angled Inner Cap Adjustment Knob 25mm x 38mm Inner Cap Weight Adapter Weight Adapter Bushing Key No Qty 23 24 25 26 27 28 29 30 31 R0902B Description 25mm Round Inner Cap 45mm Square Inner Cap 19mm Round Inner Cap Pad Tube 51mm x 76mm Inner Cap Weight Rest Knob 10mm Spacer M8 x 58mm Bolt M8 Washer M10 Nylon Locknut M10 x 68mm Bolt M8 Nylon Locknut M6 x 16mm Screw M6 Washer M10 x 180mm Bolt M10 Washer Spring Clip M10 x 45mm Bolt Leg Lever M6 x 53mm Screw User s Manual Exercise Guide Note indicates a non illustrated part Specifications are subject to change without notice See the back cover of the user s manual for information about ordering replacement parts EXPLODED DRAWING Model No GGBE24320 R0902B
16. sembly process will take for assembly time Most people find that by setting aside plen ty of time assembly will go smoothly Two adjustable wrenches One rubber mallet Before beginning assembly carefully read the i following information and instructions One standard screwdriver Assembly requires two people One Phillips screwdriver Place all parts in a cleared area and remove the Lubricant such as grease or petroleum jelly packing materials Do not dispose of the packing and soapy water materials until assembly is completed Es i 4 Assembly will be more convenient if you have a Tighten all parts as you assemble them unless socket set a set of open end or closed end instructed to do otherwise wrenches or a set of ratchet wrenches Before beginning assembly be sure that you understand the information in the box above Press a 51mm x 76mm Inner Cap 27 into the Front Leg 3 Attach the Front Leg 3 to the Bench Frame 2 with the two Small Support Plates 11 four M10 x 68mm Bolts 33 and four M10 Nylon Locknuts 32 Do not tighten the Locknuts yet 2 Press a 50mm x 100mm Inner Cap 17 into the indicated end of a Base 4 Press a 50mm x 100mm Angled Inner Cap 18 into the other end of the Base Attach the Base 4 to the Cross Frame 1 with two M10 x 68mm Bolts 33 a Large Support Plate 12 and two M10 Nylon Locknuts 32 Do not tighten the Locknuts yet Be sure the parts are orien
17. ted as shown in the drawing with the warning decal in the indicated loca tion Repeat this step with the other Base 4 3 Attach the Bench Frame 2 to the Cross Frame 1 with two M10 x 68mm Bolt 33 and two M10 Nylon Locknuts 32 Do not tighten the Locknuts yet 4 Press a 50mm x 100mm Inner Cap 17 into the top of an Upright 5 17 amp 2 Orient the Upright 5 with a decal applied to it so A that the adjustment holes are on the indicated Adjustment side Attach the Upright to the Cross Frame 1 Holes and a Large Support Plate 12 with two M10 x Pali 68mm Bolts 33 and two M10 Nylon Locknuts 32 Decal on Repeat this step with the other Upright 5 Tighten the M10 Nylon Locknuts 32 used in steps 1 4 5 Press two Weight Rest Bushings 16 into the top and bottom of a Weight Rest 6 Pull the Weight Rest Knob 28 out as far as it will go and slide the Weight Rest 6 onto an Upright 5 Engage the Knob into an adjustment hole in the Upright Repeat this step with the other Weight Rest 6 Set both Weight Rests at the same height 6 Press three 45mm Square Inner Caps 24 into the Leg Lever 41 Press the 25mm Round Inner Cap 23 into the indicated end of the Weight Tube 14 Slide the Weight Tube 14 through the Leg Lever 41 and secure it in place with an M8 x 58mm Bolt 30 two M8 Washers 31 the 10mm Spacer 29 and an M8 Nylon Locknut 34 Press the 2
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