Model No. GGBE1486.2 Serial No. Write the serial number in the space above for future reference. Serial Number Decal (Under Seat) QUESTIONS? As a manufacturer, we are committed to providing complete customer satisfaction. If you have questions, or if a part is damaged or missing, PLEASE CONTACT OUR CUSTOMER SERVICE DEPARTMENT DIRECTLY. CALL TOLL-FREE: 1-877-776-4777 Mon.–Fri., 6 a.m.–6 p.m. MST Sat. 8 a.m.-4 p.m. MST ON THE WEB: www.goldsgympowerflex.
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 the weight bench before using the weight bench. before using the weight bench. ICON assumes no responsibility for personal injury or property damage sustained by or through the use of the weight bench. 1. Before beginning any exercise program, consult your physician.
BEFORE YOU BEGIN Thank you for selecting the versatile GOLD’S GYM® XRS 20 weight bench. The weight bench offers a selection of exercise stations designed to develop the major muscle groups of the body. Whether your goal is to tone your body, build dramatic muscle size and strength, or improve your cardiovascular system, the weight bench will help you to achieve the specific results you want. manual. To help us assist you, note the product model number and serial number before contacting us.
PART IDENTIFICATION CHART See the drawings below to identify small parts used in assembly. The number in parentheses by each drawing is the key number of the part, from the Part List on page 17. Note: Some small parts may have been preattached. If a part is not in the parts bag, check to see if it has been preattached.
ASSEMBLY Make Assembly Easier • Tighten all parts as you assemble them, unless instructed to do otherwise. Everything in this manual is designed to ensure that the weight bench can be assembled successfully by almost anyone. By setting aside plenty of time, assembly will go smoothly. • As you assemble the weight bench, make sure all parts are oriented as shown in the drawings. • F or help identifying small parts, use the Part Identification Chart on page 5.
2. Attach the Rear Stabilizer (3) to the Frame (1) with two M10 x 90mm Carriage Bolts (40) and two M10 Nylon Locknuts (57). Do not tighten the Nylon Locknuts yet. 2 57 3 40 1 57 Warning Decals 3. Attach the Seat (18) and the Seat Bracket (59) to the Frame (1) with two M6 x 80mm Screws (46) and two M6 Washers (53). 3 Wide End 18 59 53 53 4. Attach the Frame (1) to the Front Leg (4) with two M10 x 85mm Bolts (43), two M10 Washers (52), and an M10 Nylon Locknut (57).
5. Apply a portion of the included grease to an M10 x 170mm Bolt (49). Attach the Backrest Post (15) to the Backrest Frames (16) with the Bolt, two M10 Washers (52), and an M10 Nylon Locknut (57). Do not tighten the Nylon Locknut yet. 5 19 Wide End Attach the Backrest (19) to the Backrest Frames (16) with four M6 x 40mm Screws (48) and four M6 Washers (53). Do not tighten the Screws yet. Grease 49 16 16 52 53 48 52 57 53 15 48 6.
8. Insert the Long Pad Tube (36) into the bracket on the Front Leg (4). Slide two Foam Pads (22) onto the Pad Tube, and press two Pad Caps (23) into the ends of the Foam Pads. 8 Repeat this step with the two Short Pad Tubes (21) and the Leg Lever (5). 23 22 36 4 21 Bracket 5 22 21 9. Attach the Bumper (30) to the Curl Bar (17) with an M4 x 16mm Screw (51). 9 Attach the Curl Bar (17) to the Leg Lever (5) with the Curl Bar Pin (33).
11. Attach a Foot (39) to the Left Upright Base (9) with an M5 x 16mm Screw (50). Insert an M10 x 90mm Carriage Bolt (40) up into the Left Upright Base. 11 57 7 10 Attach the Left Upright Base (9) to the Base (7) with two M10 x 90mm Carriage Bolts (40), an M10 x 95mm Bolt (42), four M10 Washers (52), and three M10 Nylon Locknuts (57). Do not tighten the Nylon Locknuts yet. 42 52 57 52 9 40 39 Repeat this step for the Right Upright Base (10). 50 40 12.
ADJUSTMENT This section explains how to adjust the weight bench. See the Exercise Guidelines on page 13 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. Make sure all parts are properly tightened each time you use the weight bench. 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.
REMOVING THE CURL BAR When performing exercises that do not require the Curl Bar (17), pull the Curl Bar Pin (33) out of the Leg Lever (5) and remove the Curl Bar. 5 17 When attaching the Curl Bar (17), insert the Curl Bar Pin (33) completely through the Leg Lever (5). 33 ADJUSTING THE WEIGHT RESTS AND THE SAFETY SPOTTERS To adjust the height of the Weight Rests (12), raise the Weight Rests to the desired height and tighten an Adjustment Knob (35) into each Upright (11).
EXERCISE GUIDELINES The four basic types of WORKOUTS PersonalizING Your EXERCISE Program Muscle Building To increase the size and strength of your muscles, push them close to their maximum capacity. Your muscles will continually adapt and grow as you progressively 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 performed.
Rest for a short period of time after each set. The ideal resting periods follow: • Rest for three minutes after each set for a muscle building workout. • Rest for one minute after each set for a toning workout. • 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. slowly as you stretch and do not bounce.
MONDAY Date: / / / / / WEIGHT SETS REPS WEIGHT SETS REPS AEROBIC EXERCISE EXERCISE AEROBIC EXERCISE / EXERCISE FRIDAY Date: REPS / THURSDAY Date: SETS / WEDNESDAY Date: WEIGHT / TUESDAY Date: EXERCISE / Make photocopies of this page for scheduling and recording your workouts.
MONDAY Date: / / / / / WEIGHT SETS REPS WEIGHT SETS REPS AEROBIC EXERCISE EXERCISE AEROBIC EXERCISE / EXERCISE FRIDAY Date: REPS / THURSDAY Date: SETS / WEDNESDAY Date: WEIGHT / TUESDAY Date: EXERCISE / Make photocopies of this page for scheduling and recording your workouts.
PART LIST 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 31 32 33 1 1 1 1 1 1 1 1 1 1 2 2 2 2 1 2 1 1 1 1 2 6 6 1 6 1 3 22 4 1 2 2 1 Description Model No. GGBE1486.2 R0507A Key No. Qty.
EXPLODED DRAWING A Model No. GGBE1486.
EXPLODED DRAWING B 12 Model No. GGBE1486.
ORDERING REPLACEMENT PARTS To order replacement parts, please see the front cover of this manual. To help us assist you, be prepared to provide the following information when contacting us: • the model number and serial number of the product (see the front cover of the manual) • the name of the product (see the front cover of this manual) • the key number and description of the part(s) (see the PART LIST and the EXPLODED DRAWING near the end of this manual) LIMITED WARRANTY ICON Health & Fitness, Inc.
