Golds Gym Ggbe69691 Owners Manual 285430

: Golds-Gym Golds-Gym-Ggbe69691-Owners-Manual golds-gym-ggbe69691-owners-manual golds-gym pdf

Open the PDF directly: View PDF .
Page Count: 16

Serial Number Decal (under seat)

CAUTION

Read all precautions and instruc-

tions in this manual before using

this equipment. Keep this manual

for future reference.

Model No. GGBE6969.1

Serial No.

Write the serial number in the

space above for reference.

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.

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

www.workoutwarehouse.com

USERʼS MANUAL

2

WARNING DECAL PLACEMENT

TABLE OF CONTENTS

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

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

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

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

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

ADJUSTMENT ............................................................................11

EXERCISEGUIDELINES ...................................................................13

PARTLIST ...............................................................................14

EXPLODEDDRAWING .....................................................................15

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

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

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.

3

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. Keep children under age 12 and pets away

from the weight bench at all times.

7. Inspect and properly tighten all parts regu-

larly. Replace any worn parts immediately.

8. Keep hands and feet away from moving

parts.

9. Always wear athletic shoes for foot protec-

tion while using the weight bench.

10. Do not use a barbell that is longer than 6 ft.

(1.8 m) with the weight bench. Note: The

weight bench does not include a barbell or

weights.

11. The weight bench is designed to support a

maximum user weight of 250 lbs. (113 kg)

and a maximum total weight of 360 lbs. (163

kg). Do not place more than 110 lbs. (50 kg),

including a barbell and weights, on the

weight rests. Do not place more than 50 lbs.

(23 kg) on the leg lever.

12. Always make sure that there is an equal

amount of weight on each side of your bar-

bell while you are using it. Always keep

some weight on both ends of the barbell

while adding or removing weights to prevent

the barbell from tipping.

13. When you are using the leg lever, place a

barbell with the same amount of weight on

the weight rests to balance the weight

bench.

14. Always exercise with a partner. When you

are performing bench press exercises, your

partner should stand behind you to catch

the barbell if you cannot complete a repeti-

tion.

15. When using the backrest in the level posi-

tion or an inclined position, make sure that

the backrest support is inserted completely

through both uprights, and that the backrest

support is turned to the locked position.

16. Over exercising may result in serious injury

or death. If you feel faint or if you experience

pain while exercising, stop immediately and

cool down.

IMPORTANT PRECAUTIONS

4

Backrest

Weight Rest

Upright

Backrest Support

Curl Pad

Seat

Curl Knob

Leg Lever

Weight Tube

BEFORE YOU BEGIN

ASSEMBLED DIMENSIONS:

Height: 3 ft. 11 in. (119 cm)

Width: 2 ft. 6 in. (76 cm)

Depth: 5 ft. 2 in. (157 cm)

Thank you for selecting the new GOLDʼS GYM®XR

7.9 weight bench. The XR 7.9 weight bench offers a

selection of exercises designed to develop the major

muscle groups of the 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.

5

M8 x 45mm Bolt (28)

M6 Washer (22)

M10 x 135mm Bolt (23)

M10 x 60mm Bolt (25) M10 x 68mm Bolt (27)

M10 x 35mm

Carriage Bolt (37)

M6 x 16mm

Screw (24)

M6 x 38mm Screw (32)

M8 Locknut

(38) M10 Locknut (31)

M8 Washer (39) M10 Washer (30)

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.

6

1

27

35

35

35

1

10

31

1.

Orient one of the Uprights (1) so that the

Upright Cover (10) is on the side shown. Next,

orient two Joint Plates (35) as shown. Attach

the Joint Plates to the Upright with two M10 x

68mm Bolts (27) and two M10 Locknuts (31).

Do not tighten the Locknuts yet.

Repeat this step with the other Upright (1)

and the other Joint Plates (35), making sure

that they are oriented as shown. 1

To make assembly easier, make sure

that you have read the assembly tips in

the box above.

ASSEMBLY

• 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.

7

3

4

31

31

37

33

Square Holes

2. Orient the Crossbar (2) so that the warning

decals are in the position shown.

Attach one end of the Crossbar (2) to two Joint

Plates (35) with two M10 x 68mm Bolts (27)

and two M10 Locknuts (31). Do not tighten the

Locknuts yet.

Attach the other end of the Crossbar (2) in

the same way.

3. Orient the Base (33) so that the square holes

are facing the floor.

Attach the Base (33) to the Front Leg (4) with

two M10 x 35mm Carriage Bolts (37) and two

M10 Locknuts (31).

2

27

35

2

Warning

Decals

31

4. Attach the Front Leg (4) to the Frame (3) with

two M8 x 45mm Bolts (28), two M8 Washers

(39), and two M8 Locknuts (38). Do not tighten

the Locknuts yet.

4

4

3

28

38 39

8

5. Attach the Frame (3) to the Crossbar (2) with

two M10 x 68mm Bolts (27) and two M10

Locknuts (31). Do not tighten the Locknuts

yet.

5

6. Insert the Backrest Support (14) into one of the

three sets of holes in the Uprights (1). Rotate

the Backrest Support so that the locking pin

is wrapped around the Upright (see the inset

drawing).

See steps 1, 2, 4, and 5. Tighten the M10

Locknuts (31) and the M8 Locknuts (38)

used in these steps.

6

1

1

14

Locking

Pin

3

2

31

27

7. Apply part of the included grease packet to an

M10 x 60mm Bolt (25).

Attach the Leg Lever (6) to the Front Leg (4) with

the M10 x 60mm Bolt (25) and an M10 Locknut

(31). Do not overtighten the Locknut; the Leg

Lever must pivot easily.

7

25

31

Grease

6

4

Locking

Pin

9

8. Insert a Pad Tube (12) through the Leg Lever

(6). Slide a Foam Pad (13) onto each end of the

Pad Tube. Then, press a Pad Cap (34) into

each end of the Pad Tube.

Repeat this step with the other Pad Tube

(12), Foam Pads (13), and Pad Caps (34).

8

9. Insert a Weight Rest (15) into an Upright (1).

Rotate the Weight Rest so that the locking

pin is wrapped around the Upright.

Repeat this step with the other Weight Rest

(15). Make sure that the Weight Rests are at

the same height.

9

15

15

Locking

Pin

1

1

6

13

13

13

13

12

12

34

34

34

34

10. Orient the Backrest (8) as shown.

Orient the Backrest Tubes (7) so that the indi-

cated holes are in the position shown.

Attach the Backrest Tubes (7) to the Backrest

(8) with four M6 x 38mm Screws (32) and four

M6 Washers (22). Do not tighten the Screws

yet.

10

8

7

Holes

22

32

32

22

10

11. Apply grease to an M10 x 135mm Bolt (23).

Attach the Backrest Tubes (7) to the welded

tube on the Frame (3) with the M10 x 135mm

Bolt (23), two M10 Washers (30), and an M10

Locknut (31). Do not overtighten the Locknut;

the Backrest Tubes must pivot easily.

See step 10. Tighten the M6 x 38mm Screws

(32).

11

31 30

7

3

Tube 23

Grease

30

12. Orient the Seat (9) as shown.

Attach the Seat (9) to the Frame (3) with four

M6 x 16mm Screws (24).

9

3

24 24

12

14. Make sure that all parts are properly tight-

ened before you use the weight bench. The

use of all remaining parts will be explained in

ADJUSTMENT, beginning on page 11.

13. Orient the Curl Pad (5) as shown.

Attach the Curl Pad (5) to the Curl Post (11)

with four M6 x 16mm Screws (24).

5

11

24

13

11

ADJUSTING THE BACKREST

The Backrest (8) can be used in a declined posi-

tion, a level position, or either of two inclined posi-

tions. To use the Backrest in the declined position,

remove the Backrest Support (14) and lay the

Backrest on the Crossbar (2).

To use the Backrest (8) in the level position or an

inclined position, lift the Backrest and insert the

Backrest Support (14) through one of the sets of

holes in the Uprights (1). Rotate the Backrest

Support so that the locking pin is wrapped

around the right Upright.

The weight bench is designed to be used with your own weight set (not included). The steps below explain how

the weight bench can be adjusted. See EXERCISE GUIDELINES on page 13 for important exercise information,

and refer to the accompanying exercise guide to see the correct form for several exercises. Refer also to the

exercise information accompanying your weight set for additional 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.

ATTACHING WEIGHTS TO THE LEG LEVER

To use the Leg Lever (6), slide the desired weights

(not included) onto the weight tube.

1

8

2

14

1

6

Weight

Weight

Tube

WARNING: Do not place more

than 50 lbs. (23 kg) on the Leg Lever (6).

WARNING: When using the

Backrest (8) in a level position or an

inclined position, insert the Backrest

Support (14) completely into both Uprights

(1) and turn it to the locked position.

ADJUSTMENT

12

ADJUSTING THE WEIGHT RESTS

To change the height of the Weight Rests (15),

remove them from the Uprights (1) and insert them

into a different set of holes in the Uprights. Rotate

the Weight Rests so that the locking pins are

wrapped around the Uprights.

Locking

Pin

Locking

Pin

15

1

15

1

WARNING: Always rotate the

Weight Rests (15) so that the locking pins

are wrapped around the Uprights (1).

Always set both Weight Rests at the same

height.

USING THE CURL PAD

To use the Curl Pad (5), first remove the 50mm

Square Inner Cap (16) from the Front Leg (4).

Next, insert the Curl Post (11) into the Front Leg

(4), and tighten the Curl Knob (36) into the Front

Leg and into one of the adjustment holes in the Curl

Post. Make sure that the Curl Knob is in one of

the holes in the Curl Post.

Note: When you are not using the Curl Pad (5),

remove the Curl Post (11) and insert the 50mm

Square Inner Cap (16) into the Front Leg (4).

11

16

36

4

5

13

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 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.

14

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

12Upright

21Crossbar

31Frame

41Front Leg

51Curl Pad

61Leg Lever

72Backrest Tube

81Backrest

91Seat

10 2 Upright Cover

11 1 Curl Post

12 2 Pad Tube

13 4 Foam Pad

14 1 Backrest Support

15 2 Weight Rest

16 3 50mm Square Inner Cap

17 1 25mm Round Angled Cap

18 2 38mm Square Inner Cap

19 4 25mm Square Inner Cap

20 3 25mm Round Inner Cap

21 2 21mm Round Inner Cap

22 4 M6 Washer

23 1 M10 x 135mm Bolt

24 6 M6 x 16mm Screw

25 1 M10 x 60mm Bolt

26 2 25mm x 50mm Inner Cap

27 10 M10 x 68mm Bolt

28 2 M8 x 45mm Bolt

29 4 M4 x 16mm Screw

30 2 M10 Washer

31 14 M10 Locknut

32 4 M6 x 38mm Screw

33 1 Base

34 4 Pad Cap

35 4 Joint Plate

36 1 Curl Knob

37 2 M10 x 35mm Carriage Bolt

38 2 M8 Locknut

39 2 M8 Washer

*– Userʼs Manual

*– Exercise Guide

*– Grease Packet

PART LIST—Model No. GGBE6969.1 R0709A

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.

15

7

8

19

32

14

21

21

27

2

35

31

27

1

16

10

20

15

29

29

19 23

30

30

31

1

16

10

20

15

29

29

32

22

22

31

27

31

27

3

16

4

6

12

18

18

34

20

17

26

25

31

13

5

24

31

11

26

9

24

13

34

12

34

13

13

34

35

35

38 39

28

36

31

31

37

33

EXPLODED DRAWING—Model No. GGBE6969.1 R0709A

Part No. 248559 R0709A Printed in China © 2009 ICON IP, Inc.

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)