Golds Gym Ggbe29830 Owners Manual

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Model No. GGBE29830
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 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.
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

CAUTION
Read all precautions and instructions in this manual before using
this equipment. Save this manual
for future reference.

USER’S MANUAL

TABLE OF CONTENTS
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
ADJUSTMENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
CABLE DIAGRAM . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
Note: A PART IDENTIFICATION CHART and a PART LIST/EXPLODED DRAWING is attached in the center of
this manual. Remove the PART IDENTIFICATION CHART and PART LIST/EXPLODED DRAWING before beginning assembly.

WARNING DECAL PLACEMENT

The decal shown here has been placed on
the weight bench. If a decal is missing or
illegible, please call our Customer Service
Department toll-free at 1-800-999-3756,
Monday through Friday, 6 a.m. until 6 p.m.
Mountain Time, to order a free replacement
decal. Apply the decal in the location
shown.

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
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. Always set both barbell guides and both
safety spotters at the same height.
11. The weight bench is designed to support a
maximum user weight of 300 pounds. Do not
place more than 310 pounds, including the
barbell, on the barbell guides or safety spotters. Do not place more than 150 pounds on
the weight carriage or the leg lever. Note:
The weight bench does not include weights.

2. It is the responsibility of the owner to ensure
that all users of the weight bench are adequately informed of all precautions.
3. The weight bench is intended for home use
only. Do not use the weight bench in any
commercial, rental, or institutional setting.

12. Always place an equal amount of weight on
each side of the weight carriage or barbell.

4. Use the weight bench only on a level surface.
Cover the floor beneath the weight bench to
protect the floor.

13. Always secure the weights with the weight
clips when they are mounted on the weight
carriage or barbell.

5. Make sure all parts are properly tightened
each time the weight bench is used. Replace
any worn parts immediately.

14. Always lower the weight carriage in a controlled manner; never let the weight carriage
drop.

6. Keep children under 12 and pets away from
the weight bench at all times.

15. Always remove the lat bar when performing
an exercise that does not require the use of
the lat bar.

7. Keep hands and feet away from moving parts.
8. Always wear athletic shoes for foot protection while exercising.

16. Always move your bench out of the way
when performing an exercise that does not
use the bench.

9. Make sure that the cables remain on the pulleys at all times. If the cables bind as you are
exercising, stop immediately and make sure
that the cables are on the pulleys.

17. If you feel pain or dizziness at any time while
exercising, stop immediately and begin cooling down.

WARNING:

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.

3

BEFORE YOU BEGIN
Thank you for selecting the versatile GOLD’S GYM®
XR38 weight bench. The 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.

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 GGBE29830. The
serial number can be found on a decal attached to the
weight bench (see the front cover of this manual).

For your benefit, read this manual carefully before
using the weight bench. If you have questions after
reading this manual, please call our Customer Service

Before reading further, please review the drawing
below and familiarize yourself with the parts that are
labeled.

ASSEMBLED
DIMENSIONS:
Height: 85 in.
Width: 83 in.
Depth: 87 in.

High Pulley Station

Lat Bar
Barbell Guide
Locking Bar
Left Side
Barbell
Safety Spotter
Right Side
Backrest
Weight Carriage
Curl Pad
Low Pulley
Station
Foot Plate
Seat
Leg Lever

Note: The terms “right side” and “left side” are determined
relative to a person sitting on the bench; they do not correspond to right and left on the drawings in the manual.

4

ASSEMBLY
• Place all parts in a cleared area and remove the
packing materials. Do not dispose of the packing
materials until assembly is completed.

Make Things Easier for Yourself
This manual is designed to ensure that the
weight bench can be assembled successfully
by anyone. Most people find that by setting
aside plenty of time, assembly will go smoothly.

The following tools (not included) are required
for assembly:
• Two adjustable wrenches

Before beginning assembly, carefully read the
following information and instructions:

• One rubber mallet
• One standard screwdriver

• Assembly requires two people.
• One Phillips screwdriver

• For help identifying small parts, use the PART
IDENTIFICATION CHART.

• Lubricant, such as grease or petroleum jelly,
and soapy water.

• Tighten all parts as you assemble them, unless
instructed to do otherwise.

Assembly will be more convenient if you have a
socket set, a set of open-end or closed-end
wrenches, or a set of ratchet wrenches.

• As you assemble the weight bench, make sure all
parts are oriented as shown in the drawings.

1.

63

1

Before beginning, make sure you understand the information in the box above.
Note: Some parts described in the assembly steps may be pre-assembled.

3
66

39

84

Press two 50mm x 70mm Inner Caps (84) into
the ends of the Rear Stabilizer (4). Attach the
tether on the Bench Pin (39) to the bottom of the
Bench Frame (3) with an M4 x 16mm Self-tapping
Screw (66).

4

Decal

84

Attach the Rear Stabilizer (4) to the Bench Frame
(3) with two M10 x 62mm Carriage Bolts (76) and
two M10 Nylon Locknuts (63). Do not tighten the
Locknuts yet.

Indents
76

2

27

Note: The indents around the holes in the Rear
Stabilizer (4) should be on the bottom, and the
decal should be in the indicated location.

2

2. Press three 50mm Square Inner Caps (27) into the
ends of the Front Stabilizer (1) and into the top of
the Bench Leg (2).

63

24

1

Attach the Bench Leg (2) to the Front Stabilizer (1)
using the two Bench Leg Plates (24), four M10 x
70mm Bolts (75), and four M10 Nylon Locknuts
(63). Do not tighten the Locknuts yet.

27
75
27

5

75

3. Attach the Bench Leg (2) to the Bench Frame (3)
using two Small Joint Plates (88), four M10 x
70mm Bolts (75), and four M10 Nylon Locknuts
(63).

3
3
63

Tighten the M10 Nylon Locknuts (63) used in
steps 1–3.

88
88

2
75

4. Press three 45mm Square Inner Caps (28) into
the Leg Lever (13). Press a 25mm Round Inner
Cap (30) into the indicated end of the Weight
Tube (17).

4

28
13

Attach the Weight Tube (17) to the Leg Lever (13)
with an M8 x 55mm Bolt (71), two M8 Washers
(61), a 10mm Spacer (87), and an M8 Nylon
Locknut (64).

29

28

61
87

71

64
17

61

Press an 25mm Round Angled Cap (29) onto the
indicated end of the Weight Tube (17).

30
28

5. Lubricate an M10 x 71mm Bolt (75) with grease.
Attach the Leg Lever (13) to the Bench Leg (2)
with the Bolt and an M10 Nylon Locknut (63). Do
not overtighten the Locknut; the Leg Lever
must be able to pivot easily.

5
2

63
13

Lubricate

75

6. Press four 25mm Square Inner Caps (26) into the
ends of the Backrest Tubes (15).

6

26
15

Attach the Backrest Bracket (16) to the Backrest
Tubes (15) with four M10 x 45mm Bolts (74), four
M10 Washers (62), and four M10 Nylon Locknuts
(63). Make sure the Backrest Tubes are oriented so that the indicated holes are closer to
the bottom. Do not tighten the Locknuts yet.

62

74

Holes
62

74
63
62
63

26
16

6

7. Attach the Backrest (18) to the Backrest Tubes
(15) with four M6 x 36mm Screws (69) and four
M6 Washers (60). Make sure that the Backrest
is oriented as shown. Do not tighten the
Screws yet.

7
18

60

15
69
Wide
End

60

69
8. Lubricate an M10 x 181mm Bolt (79) with grease.
Attach the Backrest Tubes (15) to the Bench
Frame (3) with the Bolt, two M10 Washers (62),
and an M10 Nylon Locknut (63). Do not overtighten the Locknut; the Backrest Tubes must
be able to pivot freely.

8

Slide the Backrest Bracket (16) into the slot in the
Bench Frame (3). Engage the Bench Pin (39) into
the hole in the Bench Frame and an adjustment
hole in the Backrest Bracket.
Tighten the M10 Nylon Locknuts (63) and the
M6 x 36mm Screws (69) used in steps 6 and 7.

63

16
Lubricate

15

79

62

62
3

39
9. Attach the Seat (19) to the Bench Frame (3) with
four M6 x 16mm Screws (70). Make sure that
the Seat is oriented as shown.

9
19
Wide
End
3

70

7

70

10. Press two 19mm Round Inner Caps (22) into the
end of a Pad Tube (21). Slide the Pad Tube
through the indicated hole in the Bench Leg (2).
Slide two Foam Pads (23) onto the Pad Tube.

10
2

22

23
13

Repeat this step with the other two Pad Tubes
(21) and the Leg Lever (13).

22

23

21

21

21
11. Attach the Curl Pad (20) to the Curl Post (14) with
two M6 x 16mm Screws (70).

11
20

14
70

12. Press a 60mm Square Inner Cap (25) into each
end of a Side Base (7).

12
83 Decal

Attach the Side Base (7) to the Center Base (5)
with two M10 x 80mm Bolts (83), a Support Plate
(52), and two M10 Nylon Locknuts (63). Make
sure the decal is in the position shown. Do
not tighten the Locknuts yet.

25

5
83

Attach the other Side Base (not shown) to the
other end of the Center Base (5) in the same
manner.

7

63

52
25

13. Press a 60mm Square Inner Cap (25) into the
Rear Base (6).

13
25

Attach the Rear Base (6) and the Foot Plate (86)
to the Center Base (5) using two M10 x 80mm
Bolts (83) and two M10 Nylon Locknuts (63). Do
not tighten the Locknuts yet.

6

63
5

63

86

8

83

14. Attach an Upright (8) to a Side Base (7) using
four M10 x 80mm Bolts (83), two Large Joint
Plates (37), and four M10 Nylon Locknuts (63).
Make sure the Upright is oriented exactly as
shown and that the Bolts are inserted from
the inside of the weight rack. Do not tighten
the Locknuts yet.

14

Attach the Guide Bar (12) to the Side Base (7)
using an M10 x 75mm Bolt (82), two M10
Washers (62), and an M10 Nylon Locknut (63).
Do not tighten the Locknut yet.
Repeat this step with the other Upright (8) and
Guide Bar (12).

12

8

83

82
62

62

15. Press two 38mm Short Round Bushing (51) into
the Right Barbell Guide (50).

63

37

63

7

15

Attach the Right Spotter Hook (48) to a Safety
Spotter (49) with an M10 x 25mm Bolt (72) and
an M10 Nylon Locknut (63). Do not overtighten
the Locknut; the Spotter Hook must be able to
pivot easily.

50

51

51

90
47

72
Slide the Safety Spotter (49) onto the right Guide
Bar (12). Engage the Right Spotter Hook (48) into
a lower adjustment hole in the right Upright (8).
Slide the Right Barbell Guide (50) onto the right
Guide Bar (12).

49

48
63

49

12

Repeat this step with the Left Barbell Guide
(90) and the Left Spotter Hook (47).

8
Adjustment Hole

9

37

16. Press a 60mm Square Inner Cap (25) into each
end of the Top Frame (10).

16

25

10

Attach the Top Frame (10) to an Upright (8) using
four M10 x 80mm Bolts (83), two Large Joint
Plates (37), and four M10 Nylon Locknuts (63).
Do not tighten the Locknuts yet.

80

63

63

Secure the Top Frame (10) to the Guide Bar (12)
using an M10 x 30mm Bolt (80).

10
37

Attach the Top Frame (10) to the the other
Upright (not shown) and Weight Bar (not
shown) in the same manner.

37
25
8

83
12

17. Attach the Carriage Stop (53) to the Rear Upright
(9) at the indicated hole with an M8 x 70mm Bolt
(77) and an M8 Nylon Locknut (64). Make sure
the Large Square Bushing (45) is on top.

17

9

Hole

62
63

Orient the Rear Upright (9) with the tall side
positioned as shown in step 18. Slide the Rear
Upright onto the Rear Base (6). Attach the Rear
Upright to the Rear Base with two M10 x 65mm
Bolts (78), four M10 Washers (62), and two M10
Nylon Locknuts (63). Do not tighten the
Locknuts yet.

62
62
78
64
53

77

45

6

18. Press two 48mm Round Inner Caps (43) into the
ends of the weight tube on the Weight Carriage
(44).

18
68

Insert an M10 x 20mm Bolt (68) into the bracket
on the Weight Carriage (44).

Weight
Tube

Slide the Weight Carriage (44) onto the Rear
Upright (9). Make sure that the Weight Carriage
is oriented as shown.

43

44
Taller
Side

43

10
9

10

19. Press two 50mm Square Inner Caps (27) into the
Rear Top Frame (11).

19
27
63

11
Slide the Rear Top Frame (11) into the top of the
Rear Upright (9). Attach the Rear Top Frame to
the Rear Upright using two M10 x 65mm Bolts
(78), four M10 Washers (62), and two M10 Nylon
Locknuts (63). Do not tighten the Locknuts yet.

27
62
63

62

Attach the Rear Top Frame (11) to the Top Frame
(10) with two M10 x 80mm Bolts (83), a Support
Plate (52), and two M10 Nylon Locknuts (63). Do
not tighten the Locknuts yet.

62
78

62
52

9
10
83

20. Press two 25mm Long Round Bushing (36) into
the ends of the Locking Bar (35).

20

Slide the Barbell (34) through the Right Barbell
Guide (50), the Locking Bar (35), and the Left
Weight Glider (not shown). Make sure the
Locking Bar is oriented as shown.
50

Tighten all the M10 Nylon Locknuts (63) used
in steps 12–19.
34

35
36

21. Press a 48mm Barbell Bushing (32) into the indicated end of a Weight Adapter (33).

21
65

Attach the Weight Adapter (33) to the Barbell (34)
with an M10 x 25mm Bolt (72) and an M10
Special Large Washer (85).

50

Attach the other Weight Adapter (33) to the
other end of the Barbell (34) in the same manner.

33
32

Secure the Barbell (34) to the Right Barbell Guide
(50) with an M8 x 20mm Screw (65). Repeat with
the Left Barbell Guide (not shown).

72
85

11

34

22. Locate the Long Cable (55). Route the Cable up
through the indicated slot in the Rear Top Frame
(11) and over a Pulley (56). Make sure the ball
is in the indicated location.

22
55
11
56

Attach the Pulley (56) inside Rear Top Frame (11)
with an M10 x 68mm Bolt (92), two M10 Large
Washers (89), two 15mm Spacers (59), and an
M10 Nylon Locknut (63).

59

63
89

59
92 89

23. Route the Long Cable (55) over a Pulley (56) and
down through the Rear Top Frame (11). Attach
the Pulley inside the Rear Top Frame with an
M10 x 68mm Bolt (92), two M10 Large Washers
(89), two 15mm Spacers (59), and an M10 Nylon
Locknut (63).

Ball

23
63
59

11

56
89

55
59
92 89

24. Route the Long Cable (55) under a Pulley (56).
Attach the Pulley and a Cable Trap (67) to the
indicated hole in the pair of Pulley Plates (57)
with an M10 x 48mm Bolt (91) and an M10 Nylon
Locknut (63). Make sure the Cable Trap holds
the Cable in the groove of the Pulley.

24

55

63
91
67

56
57

57

25. Route the Long Cable (55) up through the Rear
Top Frame (11), over a Pulley (56), and back
down through the Rear Top Frame. Attach the
Pulley inside the Rear Top Frame with an M10 x
68mm Bolt (92), two M10 Large Washers (89),
two 15mm Spacers (59), and an M10 Nylon
Locknut (63).

25
56

63
59

55
89 11

89

92

12

59

26. Attach the end of the Long Cable (55) to the M10
x 20mm Bolt (68) in the Weight Carriage (44) with
an M10 Nylon Locknut (63).

26

55

63

68
44

27. Locate the Short Cable (54). Wrap the indicated
end of the Cable under a Pulley (56). Attach the
Pulley to the bracket on the Center Base (5) with
an M10 x 48mm Bolt (91) and an M10 Nylon
Locknut (63).

27

56
63

54

91

5
28. Route the Short Cable (54) over a Pulley (56).
Attach the Pulley and a Cable Trap (67) to the
second set of holes from the bottom of the pair of
Pulley Plates (57) with an M10 x 48mm Bolt (91)
and an M10 Nylon Locknut (63). Make sure the
Cable Trap holds the Cable in the groove of
the Pulley.

28

57
63

91

56
67
54
29. Attach the Short Cable (54) to the bracket on the
Rear Base (6) with an M10 x 20mm Bolt (68) and
an M10 Nylon Locknut (63).

29

54
68
63
6
30. Make sure that all parts are properly tightened
before the weight bench is used. The use of
all remaining parts will be explained in
ADJUSTMENTS, starting on the next page.

13

ADJUSTMENTS
This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 18 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.
USING THE LOCKING BAR
Before starting an exercise, position the Locking Bar
(35) and the Safety Spotters (49 [not shown]) in the
correct position for the exercise.

35

To do this, stand in front of the rack and grip the
Locking Bar (35) with both hands. Turn the Locking
Bar until the two hooks disengage the slots in the
Uprights (8). Raise or lower the Locking Bar to a new
position and turn it until the hooks engage the slots in
the Uprights. Note: Always start an exercise with
the barbell positioned at the lowest point to which
it will move during the exercise.

Hook
8
50

Position both Safety Spotters (49) directly under the
Barbell Guides (50, 90). (See USING THE SAFETY
SPOTTERS below.)
USING THE SAFETY SPOTTERS
To move the Safety Spotters (49) to a new position,
grip the handles on the Spotter Hooks (47, 48 [not
shown]) and pull the hooks out of the slots in the
Uprights (8). Raise or lower the Safety Spotters to
new positions and pivot the hooks back into the slots
in the Uprights.

Handle
47

49

WARNING:

Always set both Safety
Spotters (49) at the same height.

8

ATTACHING THE LAT BAR
To use the Lat Bar (41), attach it to the Long Cable
(55) or the Short Cable (54 [not shown]) with a Cable
Clip (81).

55
81

WARNING:

Always remove the Lat
Bar (41) when performing an exercise that does
not require the use of the Lat Bar.
41

14

ATTACHING WEIGHTS TO THE BARBELL OR THE
WEIGHT CARRIAGE
Weights
To use the barbell, slide the desired amount of weight
(not included) onto the Weight Adapters (33). Secure
the weights with Weight Clips (42).

Barbell

33
Attach weight to the Weight Carriage (44) in the same
manner.

42

44

WARNING: Do not place more than

Weights

310 pounds on the barbell. Do not place more
than 150 pounds on the Weight Carriage (44).
Always place the same amount of weight on
each side of the barbell or the Weight Carriage.
Always secure weights with Weight Clips (42).

42

TIGHTENING THE CABLES
Woven cable, the type of cable used on the weight
rack, can stretch slightly when it is first used. If the
cables need to be tightened, remove the M10 Nylon
Locknut (63) and the M10 x 45mm Bolt (74) from the
lower ends of the Pulley Plates (57). Reattach the
Pulley (56) and Cable Trap (67) to the next higher set
of holes in the Pulley Plates with the Bolt and Locknut.
Make sure the Cable Trap is positioned to hold the
Short Cable (54) in the groove of the Pulley.
Repeat until the cables are properly tightened.

57
63

57
74
67

56

54

If a cable slips off the pulleys repeatedly, it may
have become twisted. Remove the cable and reinstall it. If the cables need to be replaced, see
ORDERING REPLACEMENT PARTS on the back
cover of this manual.
REMOVING THE FOAM PADS
For some exercises, the indicated Foam Pads (23)
and Pad Tube (21) should be removed from the
Bench Leg (2). To do this, slide one of the Foam
Pads off the Pad Tube, and then remove the Pad
Tube.

2 21
23

23

15

ADJUSTING THE BACKREST
To adjust the Backrest (18), pull the Bench Pin (39)
out and move the Backrest to the desired position.
Re-engage the Pin into the Bench Frame (3) and a
hole in the Backrest Bracket (16).

18

WARNING:

Make sure the Bench
Pin (39) is securely inserted into the Bench
Frame (3) and one of the holes in the Backrest
Bracket (16) before putting any weight on the
Backrest (18).

3
39

16

ATTACHING THE CURL PAD
For some exercises, the Curl Pad (20) must be
attached to the weight bench. Remove the 50mm
Square Inner Cap (27) from the Bench Leg (2). Insert
the Curl Post (14) into the Bench Leg. Align the holes
in the Bench Leg and the Curl Post. Secure the Curl
Post with the Curl Knob (38). Make sure that you
fully tighten the Curl Knob.

20

38

14
2

WARNING: When the Curl Pad (20)

27

is not in use, store it away from the bench so it
will not interfere with other exercises, and
replace the 50mm Square Inner Cap (27).

USING THE LEG LEVER
To use the Leg Lever (13), slide the desired amount
of weight (not included) onto the Weight Tube (17).

13

To use Olympic weights with the Leg Lever (13), first
make sure the 48mm Adapter Bushings (31) have
been inserted into the Leg Lever Adapter (58). Then,
slide the Leg Lever Adapter onto the Weight Tube
(17). Secure the Leg Lever Adapter with the Adapter
Pin (73).

73
17

31
31

Weight

WARNING: Do not place more than
150 pounds on the Weight Tube (17).

16

58

CABLE DIAGRAM
The cable diagrams below show the proper routing of
the Short Cable (54) and the Long Cable (55). Use
the diagram to make sure that the cables and the
cable traps have been assembled correctly. If the
cables have not been correctly routed, the weight
bench 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.

Long Cable (55)
Length: 3.2m
4
2
1
3

2

Short Cable (54)
Length: 2.9m

5

3

17

1

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. (A “repetition” is one complete cycle of an
exercise, such as one sit-up. A “set” is a series of
repetitions.)

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 overdoing it during the first few months of your exercise program. 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 immediately 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 program.
WARMING UP

The proper amount of resistance for 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.

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 delivering more oxygen to your muscles.
WORKING OUT

TONING
You can tone your muscles by pushing them to a moderate percentage of their capacity. Select a moderate
amount of resistance and increase the number of repetitions 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 completing more sets rather than by using high amounts of
resistance.

Each workout should include 6 to 10 different exercises. 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.

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.

EXERCISE FORM

CROSS TRAINING
Cross training is an efficient way to get a complete and
well-balanced fitness program. An example of a balanced 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 and aerobic exercise will reshape and strengthen your body, plus develop your heart and lungs.

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 accompanying 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.

18

PART IDENTIFICATION CHART
Refer to 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 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.

M6 x 36mm Screw (69)
M8 Nylon Locknut (64)

M10 x 30mm Bolt (80)
M10 x 45mm Bolt (74)
M10 x 25mm Bolt (72)
M10 x 48mm Bolt (91)

M10 Nylon Locknut (63)

M10 x 20mm Bolt (68)
M6 Washer (60)

M8 x 55mm Bolt (71)

M10 x 65mm Bolt (78)
M8 x 20mm Screw (65)

M10 x 68mm Bolt (92)
M6 x 16mm Screw (70)
M8 Washer (61)
M10 x 62mm Carriage Bolt (76)
M4 x 16mm Selftapping Screw (66)
M8 x 71mm Bolt (77)
M10 Washer (62)
M10 x 70mm Bolt (75)

M10 Large Washer (89)

M10 Special Large Washer (85)

M10 x 75mm Bolt (82)

M10 x 80mm Bolt (83)

M10 x 181mm Bolt (79)

48mm Round Inner Cap (43)

45mm Square Inner Cap (28)

25mm Round Angled Cap (29)
50mm Square Inner Cap (27)

25mm Round Inner Cap (30)

60mm Square Inner Cap (25)

25mm Square Inner Cap (26)

19mm Round Inner Cap (22)

50mm x 70mm Inner Cap (84)

PART LIST—Model No. GGBE29830
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
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48

1
1
1
1
1
1
2
2
1
1
1
2
1
1
2
1
1
1
1
1
3
6
6
2
7
4
5
3
1
1
2
2
2
1
1
2
8
1
1
2
1
2
2
1
3
8
1
1

Description
Front Stabilizer
Bench Leg
Bench Frame
Rear Stabilizer
Center Base
Rear Base
Side Base
Upright
Rear Upright
Top Frame
Rear Top Frame
Guide Bar
Leg Lever
Curl Post
Backrest Tube
Backrest Bracket
Weight Tube
Backrest
Seat
Curl Pad
Pad Tube
19mm Round Inner Cap
Foam Pad
Bench Leg Plate
60mm Square Inner Cap
25mm Square Inner Cap
50mm Square Inner Cap
45mm Square Inner Cap
25mm Round Angled Cap
25mm Round Inner Cap
48mm Adapter Bushing
48mm Barbell Bushing
Weight Adapter
Barbell
Locking Bar
25mm Long Round Bushing
Large Joint Plate
Curl Knob
Bench Pin
Plastic Handle
Lat Bar
Weight Clip
48mm Round Inner Cap
Weight Carriage
Large Square Bushing
Small Square Bushing
Left Spotter Hook
Right Spotter Hook

R0803C

Key No. Qty.
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
#
#
#

2
1
4
3
1
1
1
6
2
1
6
4
2
18
56
2
2
1
2
2
4
6
1
4
1
4
9
2
1
4
1
2
1
2
24
2
2
1
1
2
6
1
3
3
1
1
1

Description
Safety Spotter
Right Barbell Guide
38mm Short Round Bushing
Support Plate
Carriage Stop
Short Cable
Long Cable
Pulley
Pulley Plate
Leg Lever Adapter
15mm Spacer
M6 Washer
M8 Washer
M10 Washer
M10 Nylon Locknut
M8 Nylon Locknut
M8 x 20mm Screw
M4 x 16mm Self-tapping Screw
Cable Trap
M10 X 20mm Bolt
M6 X 36mm Screw
M6 X 16mm Screw
M8 X 55mm Bolt
M10 X 25mm Bolt
Adapter Pin
M10 X 45mm Bolt
M10 X 70mm Bolt
M10 X 62mm Carriage Bolt
M8 X 71mm Bolt
M10 X 65mm Bolt
M10 X 181mm Bolt
M10 X 30mm Bolt
Cable Clip
M10 x 75mm Bolt
M10 x 80mm Bolt
50mm x 70mm Inner Cap
M10 Special Large Washer
Foot Plate
10mm Spacer
Small Joint Plate
M10 Large Washer
Left Barbell Guide
M10 x 48mm Bolt
M10 x 68mm Bolt
User’s Manual
Exercise Guide
Grease Pack

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.

23

23

84

4

63

16

63

60

22

21

22

76

66

3

23

60

15

69

74
63

15
62

22

21

39

69

26

22

23

70

26

62 74

75

84

70

79

62

74
62

24

63

88

75

38

19

63

62

18

24

71

61

29

2

27

70

27

63

40

1

28

61

28

88

13

87

14

20

81

75

17

64

63

41

27

30

73

28

42

58

31

78

78

43

63

31

53

63

64

45

62

62

62

45
62

68

63

25

52

62

62

9

62

62

44

77

40

45

63

63

37

55
63

63

7

8

63

43

62

49

48

51

65

25

27

62

82 37

12

46

72
63

46

46

51

50

46

83

25

6

25

91

91

92

89

37

57

67

56

36

59

5

83

91

59

92
63

86

56

37

11

89

56
63 63

80

63

68

54

67 56

56 57

89

59
89

92

83

63

63

59

83

83

83

35

54

63

63

63

59

63 56

89

63

83

52

27

72

83

63

37

55

59

10

89

85

83

32

34

83

25

37

25

83

36

52

83

82

33

7

63

83

8

37

80

62

37

33

63

62

63

12

51

46

72

49

63

46

46

51

90

46

32 85

25

72

47

65

EXPLODED DRAWING—Model No. GGBE29830
R0803C

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 prepared to give the following information:
1. The MODEL NUMBER of the product (GGBE29830)
2. The NAME of the product (GOLD’S GYM® XR38 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 at the
center of this manual).

LIMITED WARRANTY
ICON Health & Fitness, Inc. (ICON), warrants this product to be free from defects in workmanship and material, 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 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 purposes; 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 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 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 & FITNESS, INC., 1500 S. 1000 W., LOGAN, UT 84321-9813

Part No. 201019 R0803C

Printed in China © 2003 ICON Health & Fitness, Inc.



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