Golds Gym Ggbe35422 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. GGBE35422

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

Patent Pending

USER’S MANUAL

WARNING DECAL PLACEMENT

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 begin-

ning assembly.

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.

TABLE OF CONTENTS

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

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 you use the weight bench. 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. Always set both weight rests and both

weight spotters at the same height.

10. Make sure that the cable remains on the pul-

leys at all times. If the cable binds as you are

exercising, stop immediately and make sure

that the cable is on the pulleys.

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.

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.

14. Always move the bench out of the way when

performing squat exercises. Always discon-

nect the lat bar from the cable when perform-

ing an exercise that does not require it.

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

exercising, stop immediately and cool 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

ASSEMBLED

DIMENSIONS:

Height: 84 in.

Width: 67 in.

Depth: 75 in.

Weight Carriage

Front Upright

Weight Rest

Storage Tube

Backrest Bracket

Right Side

Left Side

Note: The “right side” and the “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

Foot Plate

Leg Lever

Seat

Lat Bar

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 fig-

ure, 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 additional ques-

tions, 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 GGBE35422. 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.

Before beginning assembly, carefully read the

following information and instructions:

•Assembly requires two people.

•Place all parts in a cleared area and remove the

packing materials. Do not dispose of the packing

materials until assembly is completed.

•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.

• 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

• 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

Everything in this manual is designed to ensure

that the weight bench can be assembled suc-

cessfully 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 plen-

ty of time, assembly will go smoothly.

ASSEMBLY

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.

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.

2. Press two 50mm Square Outer Caps (70) onto

the ends of the Rear Stabilizer (2).

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 tight-

en the Locknuts yet.

Decal

Before beginning assembly, make sure you

understand the information in the box

above.

5. Attach the Backrest (14) to the Backrest Frames

(10) with four M6 x 38mm Screws (35) and four

M6 Washers (45).

4. Press four 25mm Square Inner Caps (28) into the

ends of the two Backrest Frames (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.

28 47 Holes

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.

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.

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.

Attach the tether on the Adjustment Pin (38) to

the bottom of the Bench Frame (1) with an M4 x

16mm Black Screw (54).

Tighten the M10 Nylon Locknuts (47) used in

steps 1–4.

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).

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).

Press the 25mm Angled Outer Cap (25) onto the

other end of the Weight Tube (15).

7. Attach the Seat (13) to the Bench Frame (1) as

shown with four M6 x 16mm Bolts (44).

54 1

Wide

End

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.

11. Attach the Curl Pad (12) to the Curl Post (5) with

two M6 x 16mm Bolts (44).

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.

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.

12. Identify a Rear Foot (78), which has “5°” marked

on the bottom. Press the Rear Foot onto a Rear

Upright (9) as shown.

Press a 48mm Round Inner Cap (68) into the Left

Storage Tube (80).

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.

Repeat this step with the other end of the Top

Crossbar (55).

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).

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.

Assemble the other Front Upright (8) in the

same manner.

High

Side

The front angle

is smaller than

the rear angle

High

Side

This angle

is more

than 90°

47 68

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.

Attach the Bottom Crossbar (53) to the other

Rear Upright (9) in the same manner.

16. Press two 60mm Square Inner Caps (62) into the

indicated openings in the Lat Tower Stabilizer (20).

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 tight-

en the Locknuts yet.

47 62

14. Press a 60mm Square Inner Cap (62) into the

indicated Front Upright (8).

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.

Repeat this step with the other Front Upright

(8).

14 62

This angle

is 90°

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).

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.

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.

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).

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 50mm Bolt (81)

and an M10 Nylon Locknut (47).

Attach the Foot Plate (52) to the Lat Tower

Stabilizer (20) with an M10 x 25mm Bolt (69).

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).

Tighten the M10 Nylon Locknuts (32) used in

steps 12–17 and 23.

18 20

Large

Ball

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.

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.

Note: Do not put an M10 Nylon Locknut (not

shown) on the M10 x 75mm Bolt (34) yet.

47 65

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).

47 32

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.

24. Press a 48mm Round Inner Cap (68) into a Top

Storage Tube (60).

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).

Assemble the other Top Storage Tube (60) in

the same manner.

26. Wet the ends of the Lat Bar (56) with soapy

water. Slide a Handgrip (57) onto each end of the

Lat Bar.

Press two Adapter Bushings (30) into the Olympic

Adapter (16).

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.

25. Press a 25mm Round Inner Cap (50) into the Left

Weight Rest (72).

Insert the Left Weight Rest (72) into the left Front

Upright (8) and engage the locking pin around the

Upright.

Assemble the Right Weight Rest (not shown)

in the same manner.

32 9

51 32 68

This section explains how to adjust the weight bench. See the EXERCISE GUIDELINES on page 16 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.

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 insert the Pin into the Bench Frame and one of

the holes in the Backrest Bracket (11).

27 5

15 Weight

Adjustment

Holes

ATTACHING THE LEG LEVER OR CURL PAD

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).

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).

To use Olympic weights (not included), slide the

Olympic Adapter (16) onto the Weight Tube (15) and

secure it with the Spring Clip (42).

ADJUSTMENTS

WARNING: Do not place more than

150 pounds on the Weight Tube (15).

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).

Locking

ATTACHING THE LAT BAR

Attach the Lat Bar (56) to the Cable (46) with a Cable

Clip (37).

Weight

ADDING WEIGHT TO THE WEIGHT RACK

To use the Weight Carriage (18), slide the desired

amount of weight (not included) onto the weight

tubes.

Unused weights can be stored on the Storage Tubes

(59 [not shown], 60, 80) on the weight rack.

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.

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.

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 weight 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 rep-

etitions.)

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 exer-

cise 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.

Toning

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

erate percentage of their capacity. Select a moderate

amount of weight and increase the number of repeti-

tions 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 complet-

ing 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 bal-

anced 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 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 fol-

lowed 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 effec-

tive 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 sev-

eral 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 dur-

ing the exertion stage of each repetition and inhale dur-

ing the return stroke. Never hold your breath.

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 work-

out.

• 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.

COOLING DOWN

End each workout with 5 to 10 minutes of stretching.

Include stretches for both your arms and legs. Move

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 pho-

tocopied and used to schedule and record your work-

outs. List the date, the exercises performed, the

weight used, and the numbers of sets and repetitions

completed. Record your weight and key body meas-

urements at the end of every month. Remember, the

key to achieving the greatest results is to make exer-

cise a regular and enjoyable part of your everyday life.

MUSCLE CHART

A. Sternomastoid (neck)

B. Pectoralis Major (chest)

C. Biceps (front of arm)

D. Obliques (waist)

E. Brachioradials (forearm)

F. Hip Flexors (upper thigh)

G. Abductor (outer thigh)

H. Quadriceps (front of thigh)

I. Sartorius (front of thigh)

J. Tibialis Anterior (front of calf)

K. Soleus (front of calf)

L. Rectus Abdominus (stomach)

M. Adductor (inner thigh)

N. Trapezius (upper back)

O. Rhomboideus (upper back)

P. Deltoid (shoulder)

Q. Triceps (back of arm)

R. Latissimus Dorsi (mid back)

S. Spinae Erectors (lower back)

T. Gluteus Medius (hip)

U. Gluteus Maximus (buttocks)

V. Hamstring (back of leg)

W. Gastrocnemius (back of calf)

MONDAY

Date:

/ /

EXERCISE WEIGHT SETS REPS

AEROBIC EXERCISE

TUESDAY

Date:

/ /

WEDNESDAY

Date:

/ /

THURSDAY

Date:

/ /

FRIDAY

Date:

/ /

Make photocopies of this page for scheduling and recording your workouts.

MONDAY

Date:

/ /

EXERCISE WEIGHT SETS REPS

AEROBIC EXERCISE

TUESDAY

Date:

/ /

WEDNESDAY

Date:

/ /

THURSDAY

Date:

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FRIDAY

Date:

/ /

Make photocopies of this page for scheduling and recording your workouts.

M10 x 68mm Bolt (41)

M10 x 45mm Bolt (43)

M10 x 75mm Bolt (34)

M10 x 86mm Bolt (48)

M10 x 78mm Bolt (51)

M6 x 16mm Bolt (44)

M6 Washer (45)

M10 Nylon Locknut (47)

M10 x 72mm Bolt (74)

M10 x 58mm Carriage Bolt (40)

M10 x 156mm Bolt (39)

M10 x 25mm Bolt (69)

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

M8 Nylon Locknut (77)

M6 x 38mm Screw (35)

M4 x 16mm Screw (49, 54)

M10 x 50mm Bolt (81)

M10 Washer (32)

PART IDENTIFICATION CHART—Model No. GGBE35422 R1003A

19mm Round Inner Cap (24)

50mm Square Inner Cap (27)

45mm Square Inner Cap (26)

48mm Round Inner Cap (68)

60mm Square Inner Cap (62)

25mm Round Inner Cap (50)

25mm Square Inner Cap (28) 50mm Square Outer Cap (70)

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 Bench Frame

2 1 Rear Stabilizer

3 1 Front Stabilizer

4 1 Front Leg

5 1 Curl Post

6 1 Leg Lever

7 2 Leg Plate

8 2 Front Upright

9 2 Rear Upright

10 2 Backrest Frame

11 1 Backrest Bracket

12 1 Curl Pad

13 1 Seat

14 1 Backrest

15 1 Weight Tube

16 1 Olympic Adapter

17 1 Lat Tower

18 1 Weight Carriage

19 2 Cross Brace

20 1 Lat Tower Stabilizer

21 2 Notched Plate

22 3 Pad Tube

23 6 Foam Pad

24 6 19mm Round Inner Cap

25 1 25mm Angled Outer Cap

26 3 45mm Square Inner Cap

27 3 50mm Square Inner Cap

28 4 25mm Square Inner Cap

29 1 10mm Spacer

30 2 Adapter Bushing

31 1 Curl Knob

32 25 M10 Washer

33 1 M8 x 58mm Bolt

34 2 M10 x 75mm Bolt

35 4 M6 x 38mm Screw

36 2 Upright Cover

37 2 Cable Clip

38 1 Adjustment Pin With Tether

39 1 M10 x 156mm Bolt

40 2 M10 x 58mm Carriage Bolt

41 9 M10 x 68mm Bolt

42 1 Spring Clip

43 6 M10 x 45mm Bolt

44 6 M6 x 16mm Bolt

45 4 M6 Washer

46 1 Cable

47 63 M10 Nylon Locknut

48 1 M10 x 86mm Bolt

49 6 M4 x 16mm White Screw

50 3 25mm Round Inner Cap

51 38 M10 x 78mm Bolt

52 1 Foot Plate

53 1 Bottom Crossbar

54 1 M4 x 16mm Black Screw

55 1 Top Crossbar

56 1 Lat Bar

57 2 Handgrip

58 4 Top Rack Joint Plate

59 1 Right Storage Tube

60 2 Top Storage Tube

61 2 Carriage Bushing

62 5 60mm Square Inner Cap

63 1 Carriage Stop

64 1 Carriage Stop Bushing

65 6 89mm Pulley

66 3 Cable Trap

67 2 Long Spacer

68 6 48mm Round Inner Cap

69 1 M10 x 25mm Bolt

70 2 50mm Square Outer Cap

71 2 Front Foot

72 1 Left Weight Rest

73 1 Right Weight Rest

74 3 M10 x 72mm Bolt

75 2 Clip Cover

76 2 M8 Washer

77 1 M8 Nylon Locknut

78 2 Rear Foot

79 4 Bottom Rack Joint Plate

80 1 Left Storage Tube

81 1 M10 x 50mm Bolt

# 1 User’s Manual

# 1 Exercise Guide

PART LIST—Model No. GGBE35422 R1003A

24 23

29 77

424

47 11

43 32

28 47

39 32

28 35

44 41

47 66

26 3

47 47

51 51

32 51

72 50

47 32

69 62

EXPLODED DRAWING—Model No. GGBE35422 R1003A

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, 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 (GGBE35422)

• 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)

ORDERING REPLACEMENT PARTS

Golds Gym Ggbe35422 Owners Manual

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