Golds Gym Ggbe35421 Owners Manual *GGBE35421 196797

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Model No. GGBE35421
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.
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.

Patent Pending

TABLE OF CONTENTS
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
ADJUSTMENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
Note: A PART IDENTIFICATION CHART and a PART LIST/EXPLODED DRAWING are 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 the 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.

Decal

Decal

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. 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. It is the responsibility of the owner to ensure
that all users of the weight bench are adequately informed of all precautions.

11. The weight bench is designed to support a
maximum user weight of 250 pounds, and a
maximum total weight of 560 pounds. Do not
place more than 310 pounds, including the
barbell, on the weight rests. Do not place
more than 200 pounds on the weight carriage
or more than 150 pounds on the leg lever.
Note: The weight bench is designed to be
used with an Olympic barbell. The weight
bench does not include a barbell or weights.

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 you use the weight bench. Replace
any worn parts immediately.

12. Always place an equal amount of weight on
each side of the weight carriage or barbell.
13. Always exercise with a partner. Your partner
should be ready to catch the barbell if you
cannot complete a repetition.

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

8. Always wear athletic shoes for foot protection while exercising.

14. Always move the bench out of the way when
performing squat exercises. Always disconnect the lat bar from the cable when performing an exercise that does not require it.

9. Always set both weight rests and both
weight spotters at the same height.

15. If you feel pain or dizziness at any time while
exercising, stop immediately and cool down.

7. Keep hands and feet away from moving parts.

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®
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).
To help us assist you, please note the product model
number and serial number before calling. The model
number is GGBE35421. 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 additional questions, please call our Customer Service Department

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

ASSEMBLED
DIMENSIONS:
Height: 84 in.
Width: 67 in.
Depth: 75 in.

Lat Bar

Right Side
Left Side

Weight Rest

Weight Carriage
Front Upright

Storage Tube

Backrest
Foot Plate
Seat
Backrest Bracket

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
• 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.

• For help identifying small parts, use the PART
IDENTIFICATION CHART.
The following tools (not included) are required
for assembly:
• Two adjustable wrenches
• One rubber mallet

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

• One standard screwdriver

• Assembly requires two people.

• One Phillips screwdriver

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

• 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.

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

1.

1

Before beginning assembly, make sure you
understand the information in the box
above.

27

4
Press two 50mm Square Inner Caps (27) into the
Front Stabilizer (3). Press a 50mm Square Inner
Cap (27) partway into the Front Leg (4). Note:
The Cap in the Front Leg must be removed
when the Curl Pad (not shown) is used.

47

3

27

Attach the Front Leg (4) to the Front Stabilizer (3)
with four M10 x 68mm Bolts (41), two Leg Plates
(7), and four M10 Nylon Locknuts (47). Do not
tighten the Locknuts yet.

7

41

7

41
27

2. Press two 50mm Square Outer Caps (70) onto
the ends of the Rear Stabilizer (2).

2
47

1
Attach the Bench Frame (1) to the Rear Stabilizer
(2) with two M10 x 58mm Carriage Bolts (40) and
two M10 Nylon Locknuts (47). Make sure the
decal is in the indicated position. Do not tighten the Locknuts yet.

70
Decal

2

40

5

70

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). Make sure the Backrest Frames
are oriented with the indicated holes closer to
the bottom. Do not tighten the Locknuts yet.

43

28
28

32
47

10

32
Holes

47
28
32
11

5. Attach the Backrest (14) to the Backrest Frames
(10) with four M6 x 38mm Screws (35) and four
M6 Washers (45).

43

28

5
14

10

45

35
35

6

45

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.

32

10

Attach the tether on the Adjustment Pin (38) to
the bottom of the Bench Frame (1) with an M4 x
16mm Black Screw (54).

47

32

38

11

Tighten the M10 Nylon Locknuts (47) used in
steps 1–4.
1

54

7. Attach the Seat (13) to the Bench Frame (1) as
shown with four M6 x 16mm Bolts (44).

7

13

Wide
End

1

44

8. Press three 45mm Square Inner Caps (26) into
the Leg Lever (6). Press a 25mm Round Inner
Cap (50) into the indicated end of the Weight
Tube (15).

8
26
6

Attach the Weight Tube (15) to the Leg Lever (6)
with an M8 x 58mm Bolt (33), two M8 Washers
(76), the 10mm Spacer (29), and an M8 Nylon
Locknut (77).

26

76

25

33
29

Press the 25mm Angled Outer Cap (25) onto the
other end of the Weight Tube (15).

76

15

77
26

50

7

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).
Slide two Foam Pads (23) onto the ends of the
Pad Tube. Press two 19mm Round Inner Caps
(24) into the ends of the Pad Tube.

41

24

24
22

11. Attach the Curl Pad (12) to the Curl Post (5) with
two M6 x 16mm Bolts (44).

11
12

5
44

8

23

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 48mm 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.

55
51
51
80

Repeat this step with the other end of the Top
Crossbar (55).

47
19

The front angle
is smaller than
the rear angle
13. Identify a Front Foot (71), which has “10°” marked
on the bottom. Orient the Front Foot as shown.
Orient a Front Upright (8) with the Upright Cover
(36) on the indicated side. Press the Front Foot
onto the Front Upright (8).

47
High
Side

78

13

Attach the Front Upright (8) to the indicated Rear
Upright (9) and the indicated Cross Brace (19)
with four M10 x 78mm bolts (51), two Bottom
Rack Joint Plates (79), and four M10 Nylon
Locknuts (47). Do not tighten the Locknuts yet.

9

8

Assemble the other Front Upright (8) in the
same manner.
36
51

19

51
79
This angle
is more
than 90°

47
79

High
Side
71

9

68

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. Attach the Bottom Crossbar (53) to the indicated
Rear Upright (9) with two M10 x 78mm Bolts (51),
two M10 Washers (32), and two M10 Nylon
Locknuts (47). Do not tighten the Locknuts yet.

15

9
Attach the Bottom Crossbar (53) to the other
Rear Upright (9) in the same manner.

9

53

32
47

51
32
16. Press two 60mm Square Inner Caps (62) into the
indicated openings in the Lat Tower Stabilizer (20).

16
20
47

Attach the Lat Tower Stabilizer (20) to the Bottom
Crossbar (53) and the Top Crossbar (55) with four
M10 x 78mm Bolts (51), four M10 Washers (32),
and four M10 Nylon Locknuts (47). Do not tighten the Locknuts yet.

47

55

47

32

62

51
32
51
53

10

62

17. Press a 60mm Square Inner Cap (62) into the top
of the Lat Tower (17). Press two 48mm 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). Attach the Carriage Stop (63) at
the indicated hole in the Lat Tower with an M10 x
86mm Bolt (48) and an M10 Nylon Locknut (47).
Attach the Lat Tower to the Lat Tower Stabilizer
with three M10 x 72mm Bolts (74), three M10
Washers (32), and three M10 Nylon Locknuts
(47).

Attach the
Carriage Stop
(63) here.

74
32

47
74
32
18

68

68
64

47
63

48
20

18. Route the small ball on the Cable (46) through
the Foot Plate (52) and the Lat Tower Base (20).
Attach an 89mm Pulley (65) to the Foot Plate,
above the Cable, with an M10 x 45mm Bolt (43)
and an M10 Nylon Locknut (47).

18

20

47
51

Attach the Foot Plate (52) to the Lat Tower
Stabilizer (20) with an M10 x 25mm Bolt (69).

65
43

52

Attach the Foot Plate (52) to the Bottom Crossbar
(53) with two M10 x 78mm Bolts (51), two M10
Washers (32), and two M10 Nylon Locknuts (47).

Large
Ball

Tighten the M10 Nylon Locknuts (32) used in
steps 12–17 and 23.
19. Route the Cable (46) around an 89mm Pulley
(65). Attach the Pulley to the bracket on the Lat
Tower Stabilizer (20) with an M10 x 45mm Bolt
(43) and an M10 Nylon Locknut (47).

32

32

46

53

47

69

19
65

46

47
20
43

11

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).
Attach the Pulley and a Cable Trap (66) to the
Weight Carriage (18) with an M10 x 45mm Bolt
(43) and an M10 Nylon Locknut (47). Make sure
the Cable Trap is outside of the bracket and
oriented to hold the Cable in the groove of the
Pulley.

21

46
47 65
66
43

18

22. 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) used in step 20 and an M10
Nylon Locknut (47). Make sure the Cable Trap
is inside of the bracket and oriented to hold
the Cable in the groove of the Pulley.

22
66

65

47

46
34

17

23 Route the small ball on the Cable (46) around a
89mm Pulley (65) and down through the Lat
Tower (17). Attach the Pulley inside of the Lat
Tower with an M10 x 75mm Bolt (34), two M10
Washers (32), two Long Spacers (67), and an
M10 Nylon Locknut (47).

23
65
47

46

32
17

67

67
32
34

12

24. Press a 48mm 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.
72

50

8

Assemble the Right Weight Rest (not shown)
in the same manner.
Pin

26. Wet the ends of the Lat Bar (56) with soapy
water. Slide a Handgrip (57) onto each end of the
Lat Bar.

26

Press two Adapter Bushings (30) into the Olympic
Adapter (16).

57
56

16
30

27. Make sure that all parts are properly tightened
before you use the weight bench. The use of
all remaining parts will be explained in
ADJUSTMENTS, starting on the next page.

13

30
57

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.
ADJUSTING THE BACKREST
To adjust the position of the Backrest (14), pull the
Adjustment Pin with Tether (38) out of the Bench
Frame (1). Move the Backrest to the desired position,
and engage the Pin into the Bench Frame and one of
the holes in the Backrest Bracket (11).

14

1

38
Adjustment
Holes
ATTACHING THE LEG LEVER OR CURL PAD
12

To use the Curl Pad (12), remove the 50mm Square
Inner Cap (27) from the Front Leg (4). Insert the Curl
Post (5) into the Front Leg. Secure the Curl Post with
the Curl Knob (31).
When performing an exercise that does not require
the Curl Pad (12), remove it from the Front Leg (4)
and insert the 50mm Square Inner Cap (27).

27

5

31

4

ADDING WEIGHT TO THE LEG LEVER
To use the Leg Lever (6), slide the desired amount of
weight (not included) onto the Weight Tube (15).

6

To use Olympic weights (not included), slide the
Olympic Adapter (16) onto the Weight Tube (15) and
secure it with the Spring Clip (42).

16
42

WARNING:

Do not place more than
150 pounds on the Weight Tube (15).

15

14

Weight

11

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.

72
8

Locking
Pin

ADDING WEIGHT TO THE WEIGHT RACK
18

To use the Weight Carriage (18), slide the desired
amount of weight (not included) onto the weight
tubes.

Weight
Unused weights can be stored on the Storage Tubes
(59 [not shown], 60, 80) on the weight rack.
Weight

60

WARNING:

Always place the same
amount of weight on both sides of the Weight
Carriage (18). Always store the same amount of
weight on both sides of the weight rack.
80

ATTACHING THE LAT BAR
Attach the Lat Bar (56) to the Cable (46) with a Cable
Clip (37).

46
37

56

15

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. (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 weight for each exercise
depends upon the individual user. You must gauge
your limits and select the amount of weight 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 weight.

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 weight 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
weight.
Weight Loss
To lose weight, use a low amount of weight 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 balanced program is:
• Plan weight training workouts on Monday,
Wednesday, and Friday.
• Plan 20 to 30 minutes of aerobic exercise, such as
cycling or swimming, on Tuesday and Thursday.
• Rest from both weight training and aerobic exercise
for at least one full day each week to give your body
time to regenerate.
The combination of weight training and aerobic exercise will reshape and strengthen your body, plus develop your heart and lungs.

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.
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 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 page 17 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.

16

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. Ease into
each stretch gradually and go only as far as you can
without strain. Stretching at the end of each workout is
an effective way to increase flexibility.
STAYING MOTIVATED
For motivation, keep a record of each workout. The
charts on pages 18 and 19 of this manual can be photocopied and used to schedule and record your workouts. List the date, the exercises performed, the
weight used, and the numbers of sets and repetitions
completed. Record your weight and key body measurements at the end of every month. Remember, the
key to achieving the greatest results is to make exercise a regular and enjoyable part of your everyday life.

COOLING DOWN
End each workout with 5 to 10 minutes of stretching.
Include stretches for both your arms and legs. Move

MUSCLE CHART
N
A.
B.
C.
D.
E.
F.
G.
H.
I.
J.
K.
L.
M.
N.
O.
P.
Q.
R.
S.
T.
U.
V.
W.

Sternomastoid (neck)
Pectoralis Major (chest)
Biceps (front of arm)
Obliques (waist)
Brachioradials (forearm)
Hip Flexors (upper thigh)
Abductor (outer thigh)
Quadriceps (front of thigh)
Sartorius (front of thigh)
Tibialis Anterior (front of calf)
Soleus (front of calf)
Rectus Abdominus (stomach)
Adductor (inner thigh)
Trapezius (upper back)
Rhomboideus (upper back)
Deltoid (shoulder)
Triceps (back of arm)
Latissimus Dorsi (mid back)
Spinae Erectors (lower back)
Gluteus Medius (hip)
Gluteus Maximus (buttocks)
Hamstring (back of leg)
Gastrocnemius (back of calf)

A

O

B

P

C

Q

D

R

E

S
F

L

G

T

M

H

U

I

V

J

W

K

17

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.

18

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.

19

PART IDENTIFICATION CHART—Model No. GGBE35421

M4 x 16mm Screw (49, 54)
M10 x 25mm Bolt (69)

M10 Washer (32)
M6 x 38mm Screw (35)
M6 x 16mm Bolt (44)

M10 x 45mm Bolt (43)

M8 Washer (76)
M8 x 58mm Bolt (33)

M10 x 58mm Carriage Bolt (40)

M6 Washer (45)
M10 x 68mm Bolt (41)

M10 x 72mm Bolt (74)

M10 Nylon Locknut (47)
M10 x 75mm Bolt (34)

M10 x 78mm Bolt (51)

M8 Nylon Locknut (77)
M10 x 86mm Bolt (48)

M10 x 156mm Bolt (39)

R0303A

45mm Square Inner Cap (26)

50mm Square Inner Cap (27)

48mm 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 LIST—Model No. GGBE35421
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

1
1
1
1
1
1
2
2
2
2
1
1
1
1
1
1
1
1
2
1
2
3
6
6
1
3
3
4
1
2
1
25
1
2
4
2
2
1
1
2
9

Description
Bench Frame
Rear Stabilizer
Front Stabilizer
Front Leg
Curl Post
Leg Lever
Leg Plate
Front Upright
Rear Upright
Backrest Frame
Backrest Bracket
Curl Pad
Seat
Backrest
Weight Tube
Olympic Adapter
Lat Tower
Weight Carriage
Cross Brace
Lat Tower Stabilizer
Notched Plate
Pad Tube
Foam Pad
19mm Round Inner Cap
25mm Angled Outer Cap
45mm Square Inner Cap
50mm Square Inner Cap
25mm Square Inner Cap
10mm Spacer
Adapter Bushing
Curl Knob
M10 Washer
M8 x 58mm Bolt
M10 x 75mm Bolt
M6 x 38mm Screw
Upright Cover
Cable Clip
Adjustment Pin With Tether
M10 x 156mm Bolt
M10 x 58mm Carriage Bolt
M10 x 68mm Bolt

R0303A

Key No. Qty.
42
43
44
45
46
47
48
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
#
#

1
7
6
4
1
63
1
6
3
38
1
1
1
1
1
2
4
1
2
2
5
1
1
6
3
2
6
1
2
2
1
1
3
2
2
1
2
4
1
1
1

Description
Spring Clip
M10 x 45mm Bolt
M6 x 16mm Bolt
M6 Washer
Cable
M10 Nylon Locknut
M10 x 86mm Bolt
M4 x 16mm White Screw
25mm Round Inner Cap
M10 x 78mm Bolt
Foot Plate
Bottom Crossbar
M4 x 16mm Black Screw
Top Crossbar
Lat Bar
Handgrip
Top Rack Joint Plate
Right Storage Tube
Top Storage Tube
Carriage Bushing
60mm Square Inner Cap
Carriage Stop
Carriage Stop Bushing
89mm Pulley
Cable Trap
Long Spacer
48mm Round Inner Cap
M10 x 25mm Bolt
50mm Square Outer Cap
Front Foot
Left Weight Rest
Right Weight Rest
M10 x 72mm Bolt
Clip Cover
M8 Washer
M8 Nylon Locknut
Rear Foot
Bottom Rack Joint Plate
Left Storage Tube
User’s Manual
Exercise Guide

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.

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

49

50

49
36
49

43

51

32
51

32
51

51
32

32

51

79

58

51

8

47 32

32

55

57

58

47

47

53

62

47

37

51

19

56

32

32

32

78

62
46

47

67

68

60

74

47

69

47

47

32

47

47

68

32

32

80

47

74

57

9

47

32 34

67 65

66

62

47

20

61

47

18

61
47

62

43

65

65

66

68

48

47

64
63

17

34

65

43

66

EXPLODED DRAWING—Model No. GGBE35421
R0303A

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). To help us assist you, please be prepared to give
the following information when calling:
• The MODEL NUMBER of the product (GGBE35421)
• The NAME of the product (GOLD’S GYM® XR35 weight bench)
• The SERIAL NUMBER of the product (see the front cover of this manual)
• The KEY NUMBER and DESCRIPTION of the desired part(s) (see the PART LIST and the EXPLODED
DRAWING in 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. 196797 R0303A

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



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