Golds Gym Ggbe48690 Owners Manual 285430

2014-07-19

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Model No. GGBE4869.0

Serial No.

Write the serial number in the

space above for reference.

Serial Number Decal (under seat)

www.workoutwarehouse.com

QUESTIONS?

If you have questions, or if parts are

damaged or missing, DO NOT CON-

TACT THE STORE; please contact

Customer Care.

IMPORTANT: Please register this

product (see the limited warranty

on the back cover of this manual)

before contacting Customer Care.

CALL TOLL-FREE:

1-877-776-4777

Mon.–Fri. 6 a.m.–6 p.m. MT

Sat. 8 a.m.–4 p.m. MT

ON THE WEB:

www.workoutwarehouse.com

USERʼS MANUAL

CAUTION

Read all precautions and instruc-

tions in this manual before using

this equipment. Keep this manual

for future reference.

WARNING DECAL PLACEMENT

WARNINGDECALPLACEMENT .............................................................2

IMPORTANTPRECAUTIONS ................................................................3

BEFOREYOUBEGIN ......................................................................4

PARTIDENTIFICATIONCHART ..............................................................5

ASSEMBLY ..............................................................................6

ADJUSTMENT ............................................................................9

EXERCISEGUIDELINES ..................................................................10

PARTLISTANDEXPLODEDDRAWING .......................................................11

ORDERINGREPLACEMENTPARTS ..................................................BackCover

LIMITEDWARRANTY ..............................................................BackCover

TABLE OF CONTENTS

This drawing shows the location(s) of the warning

decal(s). If a decal is missing or illegible, see

the front cover of this manual and request a

free replacement decal. Apply the decal in the

location shown. Note: The decal(s) may not be

shown at actual size.

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 International, Inc.

IMPORTANT PRECAUTIONS

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

instructions in this manual and all warnings on your weight bench before using your weight bench.

ICON assumes no responsibility for personal injury or property damage sustained by or through the

use of this product.

1. Before beginning any exercise program,

consult your physician. This is especially

important for persons over age 35 or per-

sons with pre-existing health problems.

2. Read all instructions in this manual and all

warnings on the weight bench before using

the weight bench.

3. It is the responsibility of the owner to ensure

that all users of the weight bench are ade-

quately informed of all precautions.

4. The weight bench is intended for home use

only. Do not use the weight bench in any

commercial, rental, or institutional setting.

5. Keep the weight bench indoors, away from

moisture and dust. Place the weight bench

on a level surface, with a mat beneath it to

protect the floor or carpet. Make sure that

there is enough clearance around the weight

bench to mount, dismount, and use the

weight bench.

6. Inspect and properly tighten all parts regu-

larly. Replace any worn parts immediately.

7. Keep children under age 12 and pets away

from the weight bench at all times.

8. The weight bench is designed to support a

maximum user weight of 300 lbs. (136 kg)

and a maximum total weight of 410 lbs. (186

kg). Do not use more than 110 lbs. (50 kg) of

weight with the weight bench. Note: The

weight bench does not include weights.

9. Always wear athletic shoes for foot protec-

tion while using the weight bench.

10. Always make sure that the locking pin is

fully inserted into the frame and into the

pivot bracket before you use the weight

bench.

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

exercising, stop immediately and begin cool-

ing down.

Backrest

Front Leg

Locking Pin

Pivot Bracket Foam Pad

Seat

BEFORE YOU BEGIN

Thank you for selecting the versatile GOLDʼS GYM®

XR 5.9 weight bench. The XR 5.9 weight bench is

designed to help develop the major muscle groups of

the upper body. Whether your goal is to tone your

body, build dramatic muscle size and strength, or

improve your cardiovascular system, the weight bench

will help you to 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 see the front cover of this

manual. To help us assist you, note the product model

number and serial number before contacting us. The

model number and the location of the serial number

decal are shown on the front cover of this manual.

Before reading further, please look at the drawing

below and familiarize yourself with the parts that are

labeled.

ASSEMBLED DIMENSIONS:

Height: 4 ft. 6 in. (137 cm)

Width: 1 ft. 6 in. (46 cm)

Depth: 3 ft 4 in. (102 cm)

M10 x 63mm Bolt (16)

M10 x 85mm Bolt (23)

M10 x 20mm

Bolt (25)

M6 Washer (22) M10 Locknut (19)

M4 x 16mm

Screw (28)

M10 x 70mm Bolt (26) M10 x 73mm Carriage Bolt (18)

M6 x 60mm Bolt (17)

M10 Washer (20) M10 Large Washer (27)

M10 x 63mm Carriage Bolt (31)

M6 x 16mm

Screw (24)

PART IDENTIFICATION CHART

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 near the end of this manual. IMPORTANT: If you cannot

find a part in the hardware kit, check to see if it has been preassembled.

ASSEMBLY

Identify the Front Stabilizer (29), which does not

have warning decals.

Attach the Front Stabilizer (29) to the Front Leg

(2) with two M10 x 73mm Carriage Bolts (18)

and two M10 Locknuts (19). Do not tighten the

Locknuts yet.

2. Attach the Front Leg (2) to the Frame (1) with

two M10 x 63mm Bolts (16), two M10 Large

Washers (27), and two M10 Locknuts (19). Do

not tighten the Locknuts yet.

To make assembly easier, read the

assembly tips in the box above.

• To hire an authorized service technician to

assemble the weight bench in your home, call

1-800-445-2480.

•Assembly requires two persons.

• Because of its size and weight, assemble the

weight bench in the location where it will be

used. Make sure that there is enough clear-

ance to walk around the weight bench as you

assemble it.

• Place all parts in a cleared area and remove

the packing materials. Do not dispose of the

packing materials until you complete all

assembly steps.

• To identify small parts, see page 5.

• The following tools (not included) may be

required for assembly:

two adjustable wrenches

one rubber mallet

one standard screwdriver

one Phillips screwdriver

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.

3. Attach the Rear Stabilizer (4) to the Rear Leg

(3) with two M10 x 63mm Carriage Bolts (31)

and two M10 Locknuts (19). Do not tighten the

Locknuts yet.

4. Attach the Rear Leg (3) to the Frame (1) with

two M10 x 20mm Bolts (25) and two M10

Washers (20).

See steps 1–3. Tighten the M10 Locknuts (19).

5. Insert the two Pad Tubes (10) into the Front

Leg (2).

Wet the ends of the Pad Tubes (10) with soapy

water, and slide two Foam Pads (9) onto each

Pad Tube.

Then, press two Pad Caps (11) into each Pad

Tube (10).

20 20

8. Orient the Backrest (7) as shown. Attach the

Backrest to the Backrest Frame (5) with four

M6 x 16mm Screws (24) and four M6 Washers

(22).

See the inset drawing. Attach the tether on the

Locking Pin (21) to the bottom of the Frame (1)

with an M4 x 16mm Screw (28). Next, insert the

Locking Pin into the Frame and into an adjust-

ment hole in the Pivot Bracket (6).

7. Apply some of the included grease to an M10 x

85mm Bolt (23).

Insert the Pivot Bracket (6) into the slot in the

Frame (1). Attach the Backrest Frame (5) to the

Frame with the M10 x 85mm Bolt (23) and an

M10 Locknut (19). Do not overtighten the

Locknut; the Backrest Frame must pivot

easily.

Then, attach an M10 x 20mm Bolt (25) and an

M10 Locknut (19) to the hole in the end of the

Pivot Bracket (6).

See step 6. Tighten the M10 Locknuts (19).

Grease

6. Attach the Pivot Bracket (6) to the Backrest

Frame (5) with two M10 x 70mm Bolts (26) and

two M10 Locknuts (19). Do not tighten the

Locknuts yet.

26 6

Tether

ADJUSTING THE BACKREST

The Backrest (7) can be used in a declined position,

a level position, or any of four inclined positions.

To adjust the Backrest (7), first remove the Locking

Pin (21) from the Frame (1). Then, pivot the Backrest

to the desired position, and reinsert the Locking Pin

into the Frame and into an adjustment hole in the

Pivot Bracket (6).

Adjustment

Holes

ADJUSTMENT

WARNING: Make sure that the

Locking Pin (21) is fully inserted into the

Frame (1) and into the Pivot Bracket (6).

See the EXERCISE GUIDELINES on page 10 for important exercise information, and refer to the accompanying

exercise guide to see the correct form for several exercises.

Make sure that all parts are properly tightened each time the weight bench is used. Replace any worn parts imme-

diately. The weight bench can be cleaned with a damp cloth and a mild, non-abrasive detergent; do not use sol-

vents to clean the weight bench.

9. Attach the Seat (8) to the Frame (1) with four

M6 x 60mm Bolts (17) and four M6 Washers

(22).

10. Make sure that all parts are properly tight-

ened before you use the weight bench.

122

EXERCISE GUIDELINES

FOUR TYPES OF STRENGTH WORKOUTS

Note: A “repetition” is one complete cycle of an exer-

cise, such as one sit-up. A “set” is a series of repeti-

tions.

Muscle Building—Work your muscles near their max-

imum capacity and progressively increase the intensity

of your exercise. Adjust the intensity level of an individ-

ual exercise as follows:

• Change the amount of resistance used.

• Change the number of repetitions or sets performed.

Use your own judgment to determine the amount of

resistance that is right for you. Begin with 3 sets of 8

repetitions for each exercise that 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—Tone your muscles by working them to a

moderate percentage of their capacity. Select a mod-

erate amount of resistance and increase the number

of repetitions in each set. Complete as many sets of

15 to 20 repetitions as possible without discomfort.

Rest for 1 minute after each set. Work your muscles

by completing more sets rather than by using high

amounts of resistance.

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—Combine strength training and aero-

bic exercise by following this type of program:

• Strength workouts on Monday, Wednesday, and

Friday.

• 20 to 30 minutes of aerobic exercise on Tuesday

and Thursday.

• One full day of rest each week to give your body

time to regenerate.

WORKOUT GUIDELINES

Familiarize yourself with the equipment and learn the

proper form for each exercise. Use your own judgment

to determine the appropriate length of time for each

workout, and the numbers of repetitions and sets to

complete. Progress at your own pace and be sensitive

to your bodyʼs signals. Follow each strength workout

with at least one day of rest.

Warming Up—Start with 5 to 10 minutes of stretching

and light exercise. A warm-up increases your body

temperature, heart rate, and circulation in preparation

for exercise.

Working Out—Include 6 to 10 different exercises in

each workout. Select exercises for every major muscle

group, emphasizing areas that you want to develop. To

give balance and variety to your workouts, vary the

exercises from workout to workout.

Cooling Down—Finish with 5 to 10 minutes of

stretching. Stretching increases the flexibility of your

muscles and helps to prevent post-exercise problems.

EXERCISE FORM

Move through the full range of motion for each exer-

cise and move only the appropriate parts of the body.

Perform the repetitions in each set smoothly and with-

out pausing. The exertion stage of each repetition

should last about half as long as the return stage.

Exhale during the exertion stage of each repetition and

inhale during the return stroke. Never hold your

breath.

Rest for a short period of time after each set:

• Muscle Building—Rest for three minutes after each

set.

• Toning—Rest for one minute after each set.

• Weight Loss—Rest for 30 seconds after each set.

STAYING MOTIVATED

For motivation, keep a record of each workout. Write

the date, the exercises performed, the resistance

used, and the numbers of sets and repetitions com-

pleted. Record your weight and key body measure-

ments once a month. To achieve good results, make

exercise a regular and enjoyable part of your life.

23 13

17 9

PART LIST/EXPLODED DRAWING—Model No. GGBE4869.0

Note: Specifications are subject to change without

notice. For information about ordering replacement

parts, see the back cover of this manual. *These

parts are not illustrated.

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

11Frame

21 Front Leg

31Rear Leg

41Rear Stabilizer

51Backrest Frame

61Pivot Bracket

71Backrest

81Seat

94Foam Pad

10 2 Pad Tube

11 4 Pad Cap

12 2 50mm Round Outer Cap

13 4 50mm Square Inner Cap

14 1 45mm Square Inner Cap

15 1 25mm x 50mm Inner Cap

16 2 M10 x 63mm Bolt

17 4 M6 x 60mm Bolt

18 2 M10 x 73mm Carriage Bolt

19 10 M10 Locknut

20 2 M10 Washer

21 1 Locking Pin

22 8 M6 Washer

23 1 M10 x 85mm Bolt

24 4 M6 x 16mm Screw

25 3 M10 x 20mm Bolt

26 2 M10 x 70mm Bolt

27 2 M10 Large Washer

28 1 M4 x 16mm Screw

29 1 Front Stabilizer

30 2 60mm Round Outer Cap

31 2 M10 x 63mm Carriage Bolt

*– Userʼs Manual

*– Exercise Guide

*– Grease Packet

R0709A

LIMITED WARRANTY

IMPORTANT: You must register this product within 30 days of the purchase date to avoid added

fees for service needed under warranty. Go to www.workoutwarehouse.com/registration.

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 pur-

chase.

This warranty extends only to the original purchaser. ICONʼs obligation under this warranty is limited to

repairing or replacing, at ICONʼs option, the product through one of its authorized service centers. All

repairs for which warranty claims are made must be preauthorized by ICON. If the product is shipped to

a service center, freight charges to and from the service center will be the customerʼs responsibility. For

replacement parts shipped while the product is under warranty, the customer will be responsible for a min-

imal handling charge. For in-home service, the customer will be responsible for a minimal trip charge. This

warranty does not extend to any 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; to

products used for commercial or rental purposes or as store display models; or to products transported

or purchased outside the US. 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 con-

nection with the use or performance of the product; damages with respect to any economic loss, loss of

property, loss of revenues or profits, loss of enjoyment or use, or costs of removal or installation; or other

consequential damages of whatsoever nature. Some states do not allow the exclusion or limitation of inci-

dental 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 are limited in their 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 that vary from state to state.

ICON Health & Fitness, Inc., 1500 S. 1000 W., Logan, UT 84321-9813

ORDERING REPLACEMENT PARTS

To order replacement parts, please see the front cover of this manual. To help us assist you, be prepared to

provide the following information when contacting us:

• the model number and serial number of the product (see the front cover of this manual)

• the name of the product (see the front cover of this manual)

• the key number and description of the replacement part(s) (see the PART LIST and the EXPLODED

DRAWING near the end of this manual)

Golds Gym Ggbe48690 Owners Manual 285430

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