Golds Gym Ggbe48690 Owners Manual 285430

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www.workoutwarehouse.com
Model No. GGBE4869.0
Serial No.

Write the serial number in the
space above for reference.

Serial Number Decal (under seat)

QUESTIONS?

If you have questions, or if parts are
damaged or missing, DO NOT CONTACT 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.

1-877-776-4777
CALL TOLL-FREE:

Mon.–Fri. 6 a.m.–6 p.m. MT
Sat. 8 a.m.–4 p.m. MT

ON THE WEB:
www.workoutwarehouse.com

CAUTION

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

USERʼS MANUAL

TABLE OF CONTENTS

WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
PART IDENTIFICATION CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
ADJUSTMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
PART LIST AND EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover

WARNING DECAL PLACEMENT
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.

2

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.
6. Inspect and properly tighten all parts regularly. Replace any worn parts immediately.

1. Before beginning any exercise program,
consult your physician. This is especially
important for persons over age 35 or persons with pre-existing health problems.

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

2. Read all instructions in this manual and all
warnings on the weight bench before using
the weight bench.

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.

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

9. Always wear athletic shoes for foot protection while using the weight bench.

4. The weight bench is intended for home use
only. Do not use the weight bench in any
commercial, rental, or institutional setting.

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.

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.

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

3

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.

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.

For your benefit, read this manual carefully before
using the weight bench. If you have questions after

ASSEMBLED DIMENSIONS:
Height: 4 ft. 6 in. (137 cm)
Width: 1 ft. 6 in. (46 cm)
Depth: 3 ft 4 in. (102 cm)

Backrest

Seat

Front Leg

Locking Pin

Foam Pad

Pivot Bracket

4

PART IDENTIFICATION CHART

Refer to the drawings below to identify small parts used in assembly. The number in parentheses by each drawing is the key number of the part, from the PART LIST 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.

M6 Washer (22)

M4 x 16mm
Screw (28)

M10 Washer (20)

M6 x 16mm
Screw (24)

M10 Large Washer (27)

M6 x 60mm Bolt (17)

M10 x 63mm Bolt (16)

M10 Locknut (19)

M10 x 20mm
Bolt (25)

M10 x 63mm Carriage Bolt (31)

M10 x 70mm Bolt (26)

M10 x 73mm Carriage Bolt (18)

M10 x 85mm Bolt (23)

5

ASSEMBLY
• To hire an authorized service technician to
assemble the weight bench in your home, call
1-800-445-2480.

• To identify small parts, see page 5.

• The following tools (not included) may be
required for assembly:

• Assembly requires two persons.

two adjustable wrenches

• Because of its size and weight, assemble the
weight bench in the location where it will be
used. Make sure that there is enough clearance to walk around the weight bench as you
assemble it.

one rubber mallet

one standard screwdriver

one Phillips screwdriver

• 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.

1.

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.
1

To make assembly easier, read the
assembly tips in the box above.

2

Identify the Front Stabilizer (29), which does not
have warning decals.

19

19

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.

29
18

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.

2

19

1

6

27
19

2

27

16

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.

3

4

31

3

19

19

4. Attach the Rear Leg (3) to the Frame (1) with
two M10 x 20mm Bolts (25) and two M10
Washers (20).

4

3

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

1
20

5. Insert the two Pad Tubes (10) into the Front
Leg (2).

25

20

5

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).

11

7

9

10

2

9

11

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.

6
5

6

26

7. Apply some of the included grease to an M10 x
85mm Bolt (23).

19

7

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.

5

19

1

Then, attach an M10 x 20mm Bolt (25) and an
M10 Locknut (19) to the hole in the end of the
Pivot Bracket (6).

23

Grease

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

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).

8

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 adjustment hole in the Pivot Bracket (6).

7

25

6

19

21
Tether

22
24

5
22

8

24

28

1

9. Attach the Seat (8) to the Frame (1) with four
M6 x 60mm Bolts (17) and four M6 Washers
(22).

9

8

1

22

22

10. Make sure that all parts are properly tightened before you use the weight bench.

17

ADJUSTMENT

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 immediately. The weight bench can be cleaned with a damp cloth and a mild, non-abrasive detergent; do not use solvents to clean the weight bench.
ADJUSTING THE BACKREST

The Backrest (7) can be used in a declined position,
a level position, or any of four inclined positions.

7

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).

1

WARNING: Make sure that the

21

Adjustment
Holes

Locking Pin (21) is fully inserted into the
Frame (1) and into the Pivot Bracket (6).

9

6

EXERCISE GUIDELINES
FOUR TYPES OF STRENGTH WORKOUTS

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

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.

Muscle Building—Work your muscles near their maximum capacity and progressively increase the intensity
of your exercise. Adjust the intensity level of an individual 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 moderate amount of resistance and increase the number
of repetitions in each set. Complete as many sets of
15 to 20 repetitions as possible without discomfort.
Rest for 1 minute after each set. Work your muscles
by completing more sets rather than by using high
amounts of resistance.
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 aerobic 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

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 exercise and move only the appropriate parts of the body.
Perform the repetitions in each set smoothly and without 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 completed. Record your weight and key body measurements once a month. To achieve good results, make
exercise a regular and enjoyable part of your life.

10

PART LIST/EXPLODED DRAWING—Model No. GGBE4869.0
Key No.
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17

Qty.

Description

1
1
1
1
1
1
1
1
4
2
4
2
4
1
1
2
4

Key No. Qty.

Frame
Front Leg
Rear Leg
Rear Stabilizer
Backrest Frame
Pivot Bracket
Backrest
Seat
Foam Pad
Pad Tube
Pad Cap
50mm Round Outer Cap
50mm Square Inner Cap
45mm Square Inner Cap
25mm x 50mm Inner Cap
M10 x 63mm Bolt
M6 x 60mm Bolt

18
19
20
21
22
23
24
25
26
27
28
29
30
31
*
*
*

M10 x 73mm Carriage Bolt
M10 Locknut
M10 Washer
Locking Pin
M6 Washer
M10 x 85mm Bolt
M6 x 16mm Screw
M10 x 20mm Bolt
M10 x 70mm Bolt
M10 Large Washer
M4 x 16mm Screw
Front Stabilizer
60mm Round Outer Cap
M10 x 63mm Carriage Bolt
Userʼs Manual
Exercise Guide
Grease Packet

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.

7

15

2
10
2
1
8
1
4
3
2
2
1
1
2
2
–
–
–

Description

22
24

22

31

12

5

24
19

26
25

6

8

21

19
12

4

19

3

20

19

25

1
23

13 19

19

13

28

22
17

22

9

11

17

14

2

10

9

11

19

19

30

11

9
27
27

16

11

9

19
29
18

30

R0709A

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)

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 purchase.

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 minimal 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 connection 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 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 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

Part No. 284473 R0709A

Printed in China © 2009 ICON IP, Inc.



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