Golds Gym Ggbe29830 Owners Manual

2014-07-19

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CAUTION

Read all precautions and instruc-

tions in this manual before using

this equipment. Save this manual

for future reference.

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 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

USER’S MANUAL

WARNING DECAL PLACEMENT

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 begin-

ning assembly.

TABLE OF CONTENTS

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.

1. Read all instructions in this manual before

using the weight bench. Use the weight

bench only as described in this manual.

2. It is the responsibility of the owner to ensure

that all users of the weight bench are ade-

quately 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.

4. Use the weight bench only on a level surface.

Cover the floor beneath the weight bench to

protect the floor.

5. Make sure all parts are properly tightened

each time the weight bench is used. Replace

any worn parts immediately.

6. Keep children under 12 and pets away from

the weight bench at all times.

7. Keep hands and feet away from moving parts.

8. Always wear athletic shoes for foot protec-

tion while exercising.

9. Make sure that the cables remain on the pul-

leys at all times. If the cables bind as you are

exercising, stop immediately and make sure

that the cables are on the pulleys.

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 spot-

ters. Do not place more than 150 pounds on

the weight carriage or the leg lever. Note:

The weight bench does not include weights.

12. Always place an equal amount of weight on

each side of the weight carriage or barbell.

13. Always secure the weights with the weight

clips when they are mounted on the weight

carriage or barbell.

14. Always lower the weight carriage in a con-

trolled manner; never let the weight carriage

drop.

15. Always remove the lat bar when performing

an exercise that does not require the use of

the lat bar.

16. Always move your bench out of the way

when performing an exercise that does not

use the bench.

17. If you feel pain or dizziness at any time while

exercising, stop immediately and begin cool-

ing 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.

WARNING: To reduce the risk of serious injury, read the following important precautions

before using the weight bench.

IMPORTANT PRECAUTIONS

Weight Carriage

Lat Bar

Locking Bar

Safety Spotter

Barbell

Curl Pad

Right Side

Left Side

Note: The terms “right side” and “left side” are determined

relative to a person sitting on the bench; they do not corre-

spond to right and left on the drawings in the manual.

Backrest

Low Pulley

Station

High Pulley Station

Barbell Guide

Leg Lever

Foot Plate Seat

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.

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

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).

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.

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).

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.

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. Press three 50mm Square Inner Caps (27) into the

ends of the Front Stabilizer (1) and into the top of

the Bench Leg (2).

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.

Before beginning assembly, carefully read the

following information and instructions:

•Assembly requires two people.

•For help identifying small parts, use the PART

IDENTIFICATION CHART.

•Tighten all parts as you assemble them, unless

instructed to do otherwise.

•As you assemble the weight bench, make sure all

parts are oriented as shown in the drawings.

•Place all parts in a cleared area and remove the

packing materials. Do not dispose of the packing

materials until assembly is completed.

The following tools (not included) are required

for assembly:

• Two adjustable wrenches

• One rubber mallet

• One standard screwdriver

• One Phillips screwdriver

• Lubricant, such as grease or petroleum jelly,

and soapy water.

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.

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.

Before beginning, make sure you under-

stand the information in the box above.

Note: Some parts described in the assem-

bly steps may be pre-assembled.

ASSEMBLY

Indents

Decal

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.

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).

Tighten the M10 Nylon Locknuts (63) used in

steps 1–3.

6. Press four 25mm Square Inner Caps (26) into the

ends of the Backrest Tubes (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 orient-

ed so that the indicated holes are closer to

the bottom. Do not tighten the Locknuts yet.

Lubricate

Holes

61 28

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).

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).

Press an 25mm Round Angled Cap (29) onto the

indicated end of the Weight Tube (17).

60 Wide

End

Wide

End

70 70

Lubricate

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 over-

tighten the Locknut; the Backrest Tubes must

be able to pivot freely.

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.

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.

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.

11. Attach the Curl Pad (20) to the Curl Post (14) with

two M6 x 16mm Screws (70). 11

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.

Repeat this step with the other two Pad Tubes

(21) and the Leg Lever (13).

222

12. Press a 60mm Square Inner Cap (25) into each

end of a Side Base (7).

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.

Attach the other Side Base (not shown) to the

other end of the Center Base (5) in the same

manner.

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

Rear Base (6).

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.

83 Decal

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.

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).

37 7

15. Press two 38mm Short Round Bushing (51) into

the Right Barbell Guide (50).

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.

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).

Repeat this step with the Left Barbell Guide

(90) and the Left Spotter Hook (47).

62 62

63 49

Adjustment Hole

16. Press a 60mm Square Inner Cap (25) into each

end of the Top Frame (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.

Secure the Top Frame (10) to the Guide Bar (12)

using an M10 x 30mm Bolt (80).

Attach the Top Frame (10) to the the other

Upright (not shown) and Weight Bar (not

shown) in the same manner.

18. Press two 48mm Round Inner Caps (43) into the

ends of the weight tube on the Weight Carriage

(44).

Insert an M10 x 20mm Bolt (68) into the bracket

on the Weight Carriage (44).

Slide the Weight Carriage (44) onto the Rear

Upright (9). Make sure that the Weight Carriage

is oriented as shown.

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.

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.

43 9

77 53

Weight

Tube

Hole 63

Taller

Side

21. Press a 48mm Barbell Bushing (32) into the indi-

cated end of a Weight Adapter (33).

Attach the Weight Adapter (33) to the Barbell (34)

with an M10 x 25mm Bolt (72) and an M10

Special Large Washer (85).

Attach the other Weight Adapter (33) to the

other end of the Barbell (34) in the same man-

ner.

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).

19. Press two 50mm Square Inner Caps (27) into the

Rear Top Frame (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.

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.

20. Press two 25mm Long Round Bushing (36) into

the ends of the Locking Bar (35).

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.

Tighten all the M10 Nylon Locknuts (63) used

in steps 12–19.

34 35

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).

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).

Ball

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.

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).

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.

89 89

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).

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).

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.

56 63

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).

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.

This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 18 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.

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.

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.

Position both Safety Spotters (49) directly under the

Barbell Guides (50, 90). (See USING THE SAFETY

SPOTTERS below.)

Hook

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.

47 49

Handle

WARNING: Always set both Safety

Spotters (49) at the same height.

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).

WARNING: Always remove the Lat

Bar (41) when performing an exercise that does

not require the use of the Lat Bar.

ADJUSTMENTS

ATTACHING WEIGHTS TO THE BARBELL OR THE

WEIGHT CARRIAGE

To use the barbell, slide the desired amount of weight

(not included) onto the Weight Adapters (33). Secure

the weights with Weight Clips (42).

Attach weight to the Weight Carriage (44) in the same

manner.

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.

If a cable slips off the pulleys repeatedly, it may

have become twisted. Remove the cable and re-

install it. If the cables need to be replaced, see

ORDERING REPLACEMENT PARTS on the back

cover of this manual.

Weights

Barbell

WARNING: Do not place more than

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).

Weights

74 57

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. 23

USING THE LEG LEVER

To use the Leg Lever (13), slide the desired amount

of weight (not included) onto the Weight Tube (17).

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).

Weight

WARNING: Do not place more than

150 pounds on the Weight Tube (17).

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).

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).

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. 14

WARNING: When the Curl Pad (20)

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).

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.

Short Cable (54)

Length: 2.9m

Long Cable (55)

Length: 3.2m

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 resistance 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 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.

TONING

You can tone your muscles by pushing them to a mod-

erate percentage of their capacity. Select a moderate

amount of resistance and increase the number of rep-

etitions 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 com-

pleting more sets rather than by using high amounts of

resistance.

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.

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 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 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 pace 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 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.

PART IDENTIFICATION CHART

M10 x 65mm Bolt (78)

M10 x 45mm Bolt (74)

M10 x 75mm Bolt (82)

M10 x 80mm Bolt (83)

M6 Washer (60)

M10 Nylon Locknut (63)

M10 x 70mm Bolt (75)

M10 x 62mm Carriage Bolt (76)

M10 x 181mm Bolt (79)

M10 x 25mm Bolt (72)

M8 x 55mm Bolt (71)

M8 Washer (61)

M8 Nylon Locknut (64)

M4 x 16mm Self-

tapping Screw (66)

M10 x 20mm Bolt (68)

M10 x 30mm Bolt (80)

M8 x 71mm Bolt (77)

M8 x 20mm Screw (65)

M6 x 16mm Screw (70)

M6 x 36mm Screw (69)

M10 Large Washer (89)

M10 Special Large Washer (85)

M10 x 68mm Bolt (92)

M10 x 48mm Bolt (91)

M10 Washer (62)

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.

19mm Round Inner Cap (22)

50mm Square Inner Cap (27)

45mm Square Inner Cap (28)

60mm Square Inner Cap (25)

25mm Round Inner Cap (30)

25mm Square Inner Cap (26)

48mm Round Inner Cap (43)

50mm x 70mm Inner Cap (84)

25mm Round Angled Cap (29)

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.

Key No. Qty. Description Key No. Qty. Description

1 1 Front Stabilizer

2 1 Bench Leg

3 1 Bench Frame

4 1 Rear Stabilizer

5 1 Center Base

6 1 Rear Base

7 2 Side Base

8 2 Upright

9 1 Rear Upright

10 1 Top Frame

11 1 Rear Top Frame

12 2 Guide Bar

13 1 Leg Lever

14 1 Curl Post

15 2 Backrest Tube

16 1 Backrest Bracket

17 1 Weight Tube

18 1 Backrest

19 1 Seat

20 1 Curl Pad

21 3 Pad Tube

22 6 19mm Round Inner Cap

23 6 Foam Pad

24 2 Bench Leg Plate

25 7 60mm Square Inner Cap

26 4 25mm Square Inner Cap

27 5 50mm Square Inner Cap

28 3 45mm Square Inner Cap

29 1 25mm Round Angled Cap

30 1 25mm Round Inner Cap

31 2 48mm Adapter Bushing

32 2 48mm Barbell Bushing

33 2 Weight Adapter

34 1 Barbell

35 1 Locking Bar

36 2 25mm Long Round Bushing

37 8 Large Joint Plate

38 1 Curl Knob

39 1 Bench Pin

40 2 Plastic Handle

41 1 Lat Bar

42 2 Weight Clip

43 2 48mm Round Inner Cap

44 1 Weight Carriage

45 3 Large Square Bushing

46 8 Small Square Bushing

47 1 Left Spotter Hook

48 1 Right Spotter Hook

49 2 Safety Spotter

50 1 Right Barbell Guide

51 4 38mm Short Round Bushing

52 3 Support Plate

53 1 Carriage Stop

54 1 Short Cable

55 1 Long Cable

56 6 Pulley

57 2 Pulley Plate

58 1 Leg Lever Adapter

59 6 15mm Spacer

60 4 M6 Washer

61 2 M8 Washer

62 18 M10 Washer

63 56 M10 Nylon Locknut

64 2 M8 Nylon Locknut

65 2 M8 x 20mm Screw

66 1 M4 x 16mm Self-tapping Screw

67 2 Cable Trap

68 2 M10 X 20mm Bolt

69 4 M6 X 36mm Screw

70 6 M6 X 16mm Screw

71 1 M8 X 55mm Bolt

72 4 M10 X 25mm Bolt

73 1 Adapter Pin

74 4 M10 X 45mm Bolt

75 9 M10 X 70mm Bolt

76 2 M10 X 62mm Carriage Bolt

77 1 M8 X 71mm Bolt

78 4 M10 X 65mm Bolt

79 1 M10 X 181mm Bolt

80 2 M10 X 30mm Bolt

81 1 Cable Clip

82 2 M10 x 75mm Bolt

83 24 M10 x 80mm Bolt

84 2 50mm x 70mm Inner Cap

85 2 M10 Special Large Washer

86 1 Foot Plate

87 1 10mm Spacer

88 2 Small Joint Plate

89 6 M10 Large Washer

90 1 Left Barbell Guide

91 3 M10 x 48mm Bolt

92 3 M10 x 68mm Bolt

# 1 User’s Manual

# 1 Exercise Guide

# 1 Grease Pack

PART LIST—Model No. GGBE29830 R0803C

79 62 26

63 3

39 70

38 27

84 76

29 61

70 14

40 42

81 41 40

44 43

62 63

63 62 25

72 85

32 33

32 85 72

82 62

25 63

54 83

25 68

63 54

48 46

89 63

92 92 89 11

89 63

47 46

EXPLODED DRAWING—Model No. GGBE29830 R0803C

LIMITED WARRANTY

ICON Health & Fitness, Inc. (ICON), warrants this product to be free from defects in workmanship and mate-

rial, 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 pur-

poses; 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 conse-

quential 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 mer-

chantability 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

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 pre-

pared 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).

ORDERING REPLACEMENT PARTS

Golds Gym Ggbe29830 Owners Manual

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