www.workoutwarehouse.com Model No. GGBE1469.0 Serial No. Write the serial number in the space above for future reference. Serial Number Decal (under the seat) QUESTIONS? If you have questions, or if parts are damaged or missing, DO NOT CONTACT THE STORE; please contact Customer Care. IMPORTANT: Please register this product (see the limited warranty on the back cover of this manual) before contacting Customer Care. 1-877-776-4777 CALL TOLL-FREE: Mon.–Fri. 6 a.m.–6 p.m. MT Sat. 8 a.m.–4 p.m.
TABLE OF CONTENTS WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2 IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 PART IDENTIFICATION CHART . . . .
IMPORTANT PRECAUTIONS WARNING: To reduce the risk of serious injury, read all important precautions and instructions in this manual and all warnings on your weight bench before using your weight bench. ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product. 9. Always set both weight rests at the same height. 1. Before beginning any exercise program, consult your physician.
BEFORE YOU BEGIN Thank you for selecting the versatile GOLDʼS GYM® XR 18.9 weight bench. The XR 18.9 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 body, build muscle size and strength, or improve your cardiovascular system, the weight bench will help you achieve the results you want. reading this manual, please see the front cover of this manual.
PART IDENTIFICATION CHART Refer to the drawings below to identify small parts used in assembly. The number in parentheses below each drawing is the key number of the part, from the PART LIST near the end of this manual. Note: If a part is not in the hardware kit, check to see if it has been preattached.
ASSEMBLY • To identify small parts, see page 5. • To hire an authorized service technician to assemble the weight bench in your home, call 1-800-445-2480. • The following tools (not included) may be required for assembly: • Assembly requires two persons. two adjustable wrenches • Because of its size and weight, assemble the weight bench in the location where it will be used. Make sure that there is enough clearance to walk around the weight bench as you assemble it.
2. Orient the Crossbar (2) so that the warning decals are facing upward. 2 Attach the Crossbar (2) to the Left Upright Base (55) with two M10 x 95mm Bolts (45), two M10 Washers (41), and two M10 Locknuts (40). Do not tighten the Locknuts yet. 56 Attach the Crossbar (2) to the Right Upright Base (56) in the same way. 2 45 45 41 40 55 41 40 3. Identify the Left Upright (8), which has a bracket on the indicated side. Slide the Left Upright onto the Left Upright Base (55).
4. Set the Left Brace (10) onto the indicated M10 x 50mm Carriage Bolts (44) in the Left Stabilizer (5). Finger tighten two M10 Locknuts (40) onto the Carriage Bolts. Do not tighten the Locknuts yet. 4 Attach the Left Brace (10) to the Left Upright (8) with two M10 x 55mm Bolts (53), an Upright Bracket (17), and two M10 Locknuts (40). Do not tighten the Locknuts yet. Attach the Right Brace (11) to the Right Stabilizer (6) and the Right Upright (9) in the same way. 9 11 6 17 10 8 40 53 5 5.
6. Orient the Seat Frame (1) so that the hexagonal holes are facing the floor. 6 Attach the Seat Frame (1) to the Crossbar (2) with two M10 x 55mm Bolts (53), two M10 Washers (41), two M10 Locknuts (40), an M10 x 60mm Bolt (51), and an M10 Locknut (40). Do not tighten the Locknuts yet. 51 1 53 Hexagonal Holes 7. See the inset drawing. Locate the T-handle (25) on the Seat Carriage (7).
8. Set the Backrest Support (14) in the brackets on the Left and Right Uprights (8, 9). Make sure that the pins on the Backrest Support are inserted into the holes in the brackets. 8 See steps 1–6. Tighten the M10 Locknuts (40). 9 14 See step 7. Tighten the M8 Locknuts (52). 8 Pin 9. Attach the two Backrest Frames (16) to the Backrest (18) with four M6 x 40mm Screws (48) and four M6 Washers (42). Do not tighten the Screws yet.
10. Apply grease to an M10 x 140mm Bolt (50). Attach the Backrest Frames (16) to the Seat Carriage (7) with the M10 x 140mm Bolt (50), two M10 Washers (41), and an M10 Locknut (40). Do not overtighten the Locknut; the Backrest Frames must pivot easily. 10 50 See step 9. Tighten the four M6 x 40mm Screws (48). 41 16 7 11. Attach the Seat (19) to the Seat Carriage (7) with four M6 x 25mm Screws (49). 11 41 40 19 7 49 12. Apply grease to an M10 x 70mm Bolt (29).
13. Attach the Weight Tube (22) to the Leg Lever (12) with an M8 x 55mm Bolt (46), two M8 Washers (43), a Weight Tube Bushing (54), and an M8 Locknut (52). 13 12 Press the 25mm Round Outer Cap (34) onto the end of the Weight Tube (22). 46 43 22 14. Insert a Pad Tube (21) into either of the two holes in the Front Leg (3). Identify the two Foam Pads (24) that have 19mm Round Inner Caps (28). Slide a Foam Pad onto each end of the Pad Tube (21). 34 54 43 52 14 28 21 24 3 24 15.
16. Insert the two Weight Rests (33) into the Uprights (8, 9), and rotate the locking clips around the Uprights. Make sure that the Weight Rests are attached at the same height. 16 33 9 Locking Clip 17. Attach the Curl Pad (20) to the Curl Post (13) with two M6 x 25mm Screws (49). 17 33 8 20 13 49 18. Make sure that all parts are properly tightened before you use the weight bench. The use of all remaining parts will be explained in ADJUSTMENT, beginning on page 14.
ADJUSTMENT This section explains how to adjust the weight bench. See 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 immediately. The weight bench can be cleaned with a damp cloth and a mild, non-abrasive detergent; do not use solvents to clean the weight bench. ADJUSTING THE SEAT To adjust the position of the Seat (19), first pull the T-handle (25) outward as far as possible.
USING THE CURL POST Remove the 44mm Square Inner Cap (30) from the Front Leg (3). 20 Next, insert the Curl Post (13) into the Front Leg (3) and align one of the holes in the Curl Post with the hole in the Front Leg. Then, tighten the Curl Knob (26) into the Curl Post; fully tighten the Curl Knob. 30 When you are not using the Curl Pad (20), remove the Curl Post (13) from the Front Leg (3) and slide it onto the storage tube on the Right Stabilizer (6).
EXERCISE GUIDELINES FOUR TYPES OF STRENGTH WORKOUTS workout, and the numbers of repetitions and sets to complete. Progress at your own pace and be sensitive to your bodyʼs signals. Follow each workout with at least one day of rest. Note: A “repetition” is one complete cycle of an exercise, such as one sit-up. A “set” is a series of repetitions. Warming Up—Start with 5 to 10 minutes of stretching and light exercise.
EXERCISE LOG Make copies of this page, and use the copies to schedule and record your strength and aerobic workouts. Scheduling and recording your workouts will help you to make exercise a regular and enjoyable part of your life. Strength Date: Exercise 1. Lbs. Sets Reps 2. 8. 4. Strength Date: 9. 5. 10. Exercise Exercise 1. Time Lbs. Sets Reps 2. Strength Date: Exercise 1. 6. 9. 5. Exercise Lbs. Sets Reps Exercise 8. 4. Aerobic Date: Distance Speed 7. 3. 10. Time Lbs.
PART LIST—Model No. GGBE1469.0 Key No. Qty. 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 1 1 1 1 1 1 1 1 1 1 1 1 1 1 2 2 2 1 1 1 3 1 2 6 1 1 4 2 1 4 Description Key No. Qty.
EXPLODED DRAWING—Model No. GGBE1469.
ORDERING REPLACEMENT PARTS To order replacement parts, please see the front cover of this manual.