Model No. GGBE35420 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 committed to providing complete customer satisfaction. If you have questions, or if there are missing or damaged parts, we will guarantee complete satisfaction through direct assistance from our factory. TO AVOID DELAYS, PLEASE CALL DIRECT TO OUR TOLLFREE CUSTOMER HOT LINE.
TABLE OF CONTENTS WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 ASSEMBLY . . . . . . . . . . . . . . . . . . . . . .
IMPORTANT PRECAUTIONS WARNING: To reduce the risk of serious injury, read the following important precautions before using the weight bench. 1. Read all instructions in this manual before using the weight bench. Use the weight bench only as described in this manual. 10. Make sure that the cable remains on the pulleys at all times. If the cable binds as you are exercising, stop immediately and make sure that the cable is on the pulleys. 2.
BEFORE YOU BEGIN Thank you for selecting the versatile GOLD’S GYM® XR35 weight bench. The XR35 weight bench is designed to help you develop every major muscle group of the body. Whether your goal is a shapely figure, dramatic increase in muscle size and strength, or a healthier cardiovascular system, the weight bench will help you achieve the specific results you want. toll-free at 1-800-999-3756, Monday through Friday, 6 a.m. until 6 p.m. Mountain Time (excluding holidays).
ASSEMBLY • As you assemble the weight bench, make sure all parts are oriented as shown in the drawings. Make Things Easier for Yourself Everything in this manual is designed to ensure that the weight bench can be assembled successfully by anyone. However, it is important to realize that the versatile weight bench has many parts and that the assembly process will take time. Most people find that by setting aside plenty of time, assembly will go smoothly.
3. Attach the Bench Frame (1) to the Front Leg (4) with four M10 x 68mm Bolts (41), two Notched Plates (21), and four M10 Nylon Locknuts (47). Do not tighten the Locknuts yet. 3 21 47 1 21 4 41 4. Press four 25mm Square Inner Caps (28) into the ends of the two Backrest Frames (10). 4 10 Attach the Backrest Frames (10) to the Backrest Bracket (11) with four M10 x 45mm Bolts (43), four M10 Washers (32), and four M10 Nylon Locknuts (47).
6. Attach the Backrest Frames (10) to the Bench Frame (1) with an M10 x 156mm Bolt (39), two M10 Washers (32), and an M10 Nylon Locknut (47). Do not overtighten the Locknut; the Bracket Frames must be able to pivot easily. 6 39 Insert the Backrest Bracket (11) into the slot in the Bench Frame (1) and engage the Adjustment Pin with Tether (38) into the Bench Frame and one of the holes in the Backrest Bracket.
9. Slide the two Pad Tubes (22) into the Leg Lever (6). Slide four Foam Pads (23) onto the ends of the Pad Tubes. Press four 19mm Round Inner Caps (24) into the ends of the Pad Tubes. 9 23 23 6 24 22 24 23 23 10. Lubricate an M10 x 68mm Bolt (41) with grease. Attach the Leg Lever (6) to the Front Leg (4) with the Bolt and an M10 Nylon Locknut (47). Do not overtighten the Locknut; the Leg Lever must be able to pivot easily. 10 23 4 6 47 Slide a Pad Tube (22) into the Front Leg (4).
12. Identify a Rear Foot (78), which has “5°” marked on the bottom. Press the Rear Foot onto a Rear Upright (9) as shown. 12 Press a 51mm Round Inner Cap (68) into the Left Storage Tube (80). 9 Attach the indicated end of the Top Crossbar (55), a Cross Brace (19), and the Left Storage Tube (80) to the Rear Upright (9) with four M10 x 78mm Bolts (51) and four M10 Nylon Locknuts (47). Make sure the Cross Brace is oriented with the longer edge on the bottom. Do not tighten the Locknuts yet.
14. Press a 60mm Square Inner Cap (62) into the indicated Front Upright (8). 14 51 62 9 Attach the Front Upright (8) to the Rear Upright (9) with four M10 x 78mm Bolts (51), two Top Rack Joint Plates (58), and four M10 Nylon Locknuts (47). Do not tighten the Locknuts yet. 58 47 This angle is 90° Repeat this step with the other Front Upright (8). 58 8 15.
17. Press a 60mm Square Inner Cap (62) into the top of the Lat Tower (17). Press two 51mm Round Inner Caps (68) into the Weight Carriage (18). 17 62 Slide the Weight Carriage (18) onto the Lat Tower (17) as shown. Orient the Carriage Stop (63) with the lip of the Carriage Stop Bushing (64) on top. Slide the Carriage Stop onto the Lat Tower. 17 Slide the Lat Tower (17) onto the Lat Tower Stabilizer (20).
20. Wrap the Cable (46) around an 89mm Pulley (65). Attach the Pulley and a Cable Trap (66) to the bracket on the Lat Tower (17) with the M10 x 75mm Bolt (34). Make sure the Cable Trap is inside of the bracket and oriented to hold the Cable in the groove of the Pulley. 20 65 66 46 34 Note: Do not put an M10 Nylon Locknut (not shown) on the M10 x 75mm Bolt (34) yet. 17 21. Wrap the Cable (46) under an 89mm Pulley (65).
24. Press a 51mm Round Inner Cap (68) into a Top Storage Tube (60). 24 Attach the Top Storage Tube (60) to the indicated Rear Upright (9) with two M10 x 78mm Bolts (51), two M10 Washers (32), and two M10 Nylon Locknuts (47). 32 9 47 51 Assemble the other Top Storage Tube (60) in the same manner. 60 32 68 47 25. Press a 25mm Round Inner Cap (50) into the Left Weight Rest (72). 25 Insert the Left Weight Rest (72) into the left Front Upright (8) and engage the locking pin around the Upright.
ADJUSTMENTS This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 16 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 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.
WEIGHT RESTS AND SAFETY SPOTTERS To use a barbell (not included) with the weight rack, first move the Weight Rests (72, 73 [not shown]) to the correct height for the exercise to be performed. Engage the locking pins around the Front Uprights (8). WARNING: Always place both Weight Rests (72, 73) at the same height. Make sure the locking pins are securely wrapped around the Front Uprights (8) before setting a barbell on them.
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 weight used • by changing the number of repetitions or sets performed.
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 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.
EXERCISE MONDAY WEIGHT SETS REPS WEIGHT SETS REPS WEIGHT SETS REPS Date: / / AEROBIC EXERCISE TUESDAY Date: / / WEDNESDAY EXERCISE Date: / / THURSDAY AEROBIC EXERCISE Date: / / EXERCISE FRIDAY Date: / / Make photocopies of this page for scheduling and recording your workouts.
EXERCISE MONDAY WEIGHT SETS REPS WEIGHT SETS REPS WEIGHT SETS REPS Date: / / AEROBIC EXERCISE TUESDAY Date: / / WEDNESDAY EXERCISE Date: / / THURSDAY AEROBIC EXERCISE Date: / / EXERCISE FRIDAY Date: / / Make photocopies of this page for scheduling and recording your workouts.
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. until 6 p.m. Mountain Time (excluding holidays).
This chart is provided to help you identify the small parts used in assembly. The number in parenthesis below each part refers to the key number of the part from the PART LIST in the center of this manual. Important: Some parts may have been pre-assembled for shipping purposes. If you cannot find a part in the parts bags, check to see if it has been pre-assembled.
45mm Square Inner Cap (26) 50mm Square Inner Cap (27) 51mm Round Inner Cap (68) 60mm Square Inner Cap (62) 25mm Round Inner Cap (50) 19mm Round Inner Cap (24) 25mm Square Inner Cap (28) 50mm Square Outer Cap (70)
PART IDENTIFICATION CHART—Model No.
REMOVE THIS PART LIST/EXPLODED DRAWING FROM THE MANUAL.
PART LIST—Model No. GGBE35420 Key No. Qty.
50 30 42 75 23 16 15 26 30 23 47 26 29 24 76 26 33 21 76 22 77 6 44 28 24 25 32 13 24 39 23 22 43 32 21 24 38 45 47 35 47 10 47 70 23 41 1 28 32 47 11 54 43 32 14 40 47 47 45 32 35 45 35 28 2 79 73 43 32 10 70 49 36 35 45 49 49 50 47 28 71 58 23 58 41 8 27 79 62 51 19 47 3 27 7 27 12 59 47 60 47 68 51 68 4 5 47 47 47 32 7 41 44 51 47 24 31 78 32 51 32 9 51 46 52 47 22 79 72 24 65 51 71 23
