FREE ENGLISH GOLD’S GYM XR18 GGBE15830 (01) PDF USER GUIDE
FREE ENGLISH GOLD’S GYM XR18 GGBE15830 (01) PDF USER MANUAL
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FREE ENGLISH GOLD’S GYM XR18 GGBE15830 (01) PDF OWNER MANUAL
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FREE ENGLISH GOLD’S GYM XR18 GGBE15830 (01) PDF INSTRUCTION GUIDE
FREE ENGLISH GOLD’S GYM XR18 GGBE15830 (01) PDF REFERENCE MANUAL
FREE ENGLISH GOLD’S GYM XR18 GGBE15830 (01) PDF INSTRUCTION MANUAL
FREE ENGLISH GOLD’S GYM XR18 GGBE15830 (01) PDF OPERATING INSTRUCTIONS
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GOLD’S GYM XR18 GGBE15830 (01) PDF SUMMARY:
What should I do if I have questions or missing parts?
As a manufacturer, the company is committed to providing complete customer satisfaction. If there are questions or missing parts, the company guarantees complete satisfaction through direct assistance from the factory. To avoid delays, call the toll-free customer hot line.
What is the customer service phone number and hours of operation?
The customer service hot line number is 1-800-999-3756. The hours of operation are Monday–Friday, 6 a.m.–6 p.m. MST.
What should I do before using this equipment?
Read all precautions and instructions in this manual before using this equipment. Save this manual for future reference.
Where are the warning decals located on the weight bench?
The warning decals are placed on the weight bench in the indicated locations.
What should I do if a decal is missing or illegible?
If a decal is missing or illegible, call the 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 replacement decal in the location shown.
What is the minimum weight that should be kept on the weight storage tube?
To prevent tipping which may cause serious injury, keep 60lbs minimum on the weight storage tube.
What are the warnings associated with the use of this product?
Misuse of this product may result in serious injury. Read the user’s manual and follow all warnings and operating Instructions prior to use. Do not allow children on or around the machine. Replace the label if damaged, illegible, or removed.
What are the important precautions I should take before using the weight bench?
Read all instructions in this manual before using the weight bench. Use the weight bench only as described in this manual. It is the responsibility of the owner to ensure that all users of the weight bench are adequately informed of all precautions. The weight bench is intended for home use only. Do not use the weight bench in any commercial, rental, or institutional setting. Use the weight bench only on a level surface. Cover the floor beneath the weight bench to protect the floor. Keep children under 12 and pets away from the weight bench at all times. Make sure all parts are properly tightened each time you use the weight bench. Replace any worn parts immediately. Keep hands and feet away from moving parts. 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 repetition. Always wear athletic shoes for foot protection while exercising. Always keep an equal amount of weight on both ends of the barbell when you are using it. When adding or removing weights, always keep some weight on both ends of the barbell to prevent the barbell from tipping. Always set both weight rests at the same height. Make sure that the adjustment knobs are inserted completely and tightened into the uprights before beginning any exercise. To reduce the risk of the weight rack tipping, place 60 pounds on the storage tube on the rack stabilizer before using the high pulley station or weight rests. If you feel pain or dizziness at any time while exercising, stop immediately and begin cooling down.
What is the maximum user weight and maximum total weight the weight bench can support?
The weight bench is designed to support a maximum user weight of 300 pounds, and a maximum total weight of 610 pounds. Do not use more than 310 pounds of weight, including a barbell and weights, while sitting on the bench. Do not place more than 310 pounds on the weight rests. Do not place more than 150 pounds on the leg lever or weight carriage. Note: The weight bench does not include a barbell or weights.
What should I do before beginning any exercise program?
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.
What is the model number of the product?
The model number is GGBE15830.
What are the assembled dimensions of the weight bench?
The assembled dimensions are: Height: 81 in., Width: 52 in., Depth: 89 in.
What should I do before beginning assembly?
Before beginning assembly, carefully read the following information and instructions: Assembly requires two people. For help identifying small parts, use the PART IDENTIFICATION CHART. 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. Place all parts in a cleared area and remove the packing materials. Do not dispose of the packing materials until assembly is completed.
What tools are required for assembly?
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.
What are the first steps for assembling the weight bench?
Press two 50mm Square Inner Caps (10) into the ends of the Stabilizer (2). Attach the Stabilizer (2) to the Bench Frame (1) with two M10 x 58mm Carriage Bolts (32) and two M10 Nylon Locknuts (11). Do not tighten the Locknuts yet. Note: The indents around the holes in the Stabilizer (2) should be on the bottom, and the decal should be in the indicated location.
What are the next steps for assembling the weight bench?
Press two 50mm Square Outer Caps (65) onto the ends of the Front Leg Base (4). Press a 50mm Square Inner Cap (10) into the top of the Front Leg (3). Attach the Front Leg (3) to the Front Leg Base (4) using the two Front Leg Plates (13), four M10 x 72mm Bolts (70), and four M10 Nylon Locknuts (11). Do not tighten the Locknuts yet.
What are the next steps for assembling the weight bench?
Attach the Front Leg (3) to the Bench Frame (1) using two Small Joint Plates (34), four M10 x 68mm Bolts (31), and four M10 Nylon Locknuts (11). Tighten the M10 Nylon Locknuts (11) used in steps 1–3.
What are the next steps for assembling the weight bench?
Lubricate an M10 x 68mm Bolt (31) with grease. Attach the Leg Lever (8) to the Front Leg (3) with the Bolt and an M10 Nylon Locknut (11). Do not overtighten the Locknut; the Leg Lever must be able to pivot easily.
What are the next steps for assembling the weight bench?
Press four 25mm Square Inner Caps (27) into the ends of the Backrest Frames (33). Attach the Backrest Bracket (5) to the Backrest Frames (33) with four M6 x 38mm Screws (37) and four M6 Nylon Locknuts (40). Make sure the Backrest Frames are oriented so that the indicated holes are closer to the bottom. Do not tighten the Locknuts yet.
What are the next steps for assembling the weight bench?
Press three 45mm Square Inner Caps (26) into the Leg Lever (8). Press a 25mm Round Inner Cap (23) into the indicated end of the Weight Tube (9). Attach the Weight Tube (9) to the Leg Lever (8) with an M8 x 58mm Bolt (38), two M8 Washers (41), a Short Spacer (39), and an M8 Nylon Locknut (72). Press an Angled Outer Cap (25) onto the back end of the Weight Tube (9).
What are the next steps for assembling the weight bench?
Lubricate an M10 x 180mm Bolt (35) with grease. Attach the Backrest Frames (33) to the Bench Frame (1) with the Bolt, two M10 Washers (6), and an M10 Nylon Locknut (11). Do not over-tighten the Locknut; the Backrest must be able to pivot freely. Slide the Backrest Bracket (5) into the indicated slot on the Bench Frame (1). Engage the Bench Pin (21) into an adjustment hole in the Backrest Bracket. Attach the tether on the Pin to the bottom of the Bench Frame with the M4 x 16mm Screw (71).
What are the next steps for assembling the weight bench?
Attach the Backrest (7) to the Backrest Frames (33) with four M6 x 38mm Screws (37) and four M6 Washers (36). Make sure that the Backrest is oriented as shown. Do not tighten the Screws yet. Tighten the M6 Nylon Locknuts (40) and the M6 x 36mm Screws (37) used in steps 6 and 7.
What are the next steps for assembling the weight bench?
Attach the Seat (20) to the Bench Frame (1) with four M6 x 16mm Screws (30). Make sure that the Seat is oriented as shown.
What are the next steps for assembling the weight bench?
Press six 19mm Round Inner Caps (18) into the ends of the three Pad Tubes (17). Slide the Pad Tubes through the indicated holes in the Front Leg (3) and the Leg Lever (8). Slide two Foam Pads (19) onto each Pad Tube (17).
What are the next steps for assembling the weight bench?
Attach the Curl Pad (29) to the Curl Post (28) with two M6 x 16mm Screws (30).
What are the next steps for assembling the weight bench?
Press the two Weight Adapter Bushings (16) into the Weight Adapter (15).
What are the next steps for assembling the weight bench?
Press a Foot (51) onto the bottom of an Upright (45). Lift the Left Weight Rest (47) and secure the it with an Adjustment Knob (55). Repeat with the other Upright (45).
What are the next steps for assembling the weight bench?
Attach the Frame (43) to an Upright (45) with two Large Joint Plates (12), four M10 x 78mm Bolts (67), and four M10 Nylon Locknuts (11). Do not tighten the Locknuts yet. Attach the Frame (43) to the other Upright (45) in the same manner. Make sure the decals applied to the Upright and Frame are in the indicated locations.
What are the next steps for assembling the weight bench?
See the inset drawing. Press two Carriage Bushings (52) into the top and bottom of the Weight Carriage (50). Press two 25mm Round Inner Caps (23) into the ends of the weight tube on the Carriage. Insert the M10 x 22mm Bolt (60) into the bracket on the Carriage from the side shown.
What are the next steps for assembling the weight bench?
Attach the Rear Upright (49) to the Frame (43) with four M10 x 78mm Bolts (67), a Support Plate (61), and four M10 Nylon Locknuts (11). Do not tighten the Locknuts yet.
What are the next steps for assembling the weight bench?
See the inset drawing. Press a Carriage Bushings (52) into the Weight Stop (53). Press two 60mm Square Inner Caps (22) into the ends of the Rear Upright (49). Slide the Weight Carriage (50) onto the Rear Upright (49), as shown. Slide the Weight Stop (53) onto the Rear Upright and secure it with an M10 x 86mm Bolt (59) and an M10 Nylon Locknut (11).
What are the next steps for assembling the weight bench?
Press a 30mm x 60mm Inner Cap (68) into the end of the Rack Stabilizer (44). Press a 25mm Round Inner Cap (23) into the Rack Stabilizer. Attach the Rack Stabilizer (44) to the Rear Upright (49) with two M10 x 78mm Bolts (67), an M10 Washer (6), and two M10 Nylon Locknuts (11). Tighten the M10 Nylon Locknuts (11) used in steps 13, 15, and 16.
What are the next steps for assembling the weight bench?
Route the Cable (58) up through the Rear Frame (49) and around a Pulley (56), as shown. Attach the Pulley inside the Frame with an M10 x 75mm Bolt (66), two Long Spacers (69), two M10 Washers (6), and an M10 Nylon Locknut (11).
What are the next steps for assembling the weight bench?
Wrap the Cable (58) around a Pulley (56). Attach the Pulley and a Cable Trap (57) to the bracket on the Rear Upright (49) with an M10 x 47mm Bolt (24) and an M10 Nylon Locknut (11). Be sure the Cable Trap is on the outside of the bracket and turned to hold the Cable in the groove of the Pulley.
What are the next steps for assembling the weight bench?
Attach the Cable (58) to the M10 x 22mm Bolt (not shown) in the Weight Carriage (50) with an M10 Nylon Locknut (11).
What should I do after the weight bench is assembled?
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.
How do I remove the Foam Pads?
For some exercises, the indicated Foam Pads (19) and Pad Tube (17) should be removed from the Front Leg (3). To do this, slide one of the Foam Pads off the Pad Tube, and then remove the Pad Tube.
How do I use the Leg Lever?
To use the Leg Lever (8), slide the desired amount of weight onto the Weight Tube (9). To use Olympic weights with the Leg Lever (8), slide the Weight Adapter (15) onto the Weight Tube (9). Secure the Weight Adapter with the Weight Clip (62).
What is the weight limit for the Weight Tube (9)?
Do not place more than 150 pounds on the Weight Tube (9).
How do I attach the Handgrips to the Lat Bar?
Wet the ends of the Lat Bar (42) with soapy water. Slide two Handgrips (64) onto the ends of the Lat Bar.
What should I do before using the weight bench?
Make sure all parts are properly tightened before you use the weight bench.
How do I adjust the Backrest?
The Backrest (7) can be adjusted to five positions. To adjust the Backrest, pull the Bench Pin (21) out and move the Backrest up or down. Re-engage the Pin into a hole in the Backrest Bracket (5).
What is the warning for adjusting the Backrest?
Make sure the Bench Pin (21) is securely inserted into one of the holes in the Backrest Bracket (5) before putting any weight on the Backrest (7).
How do I attach the Curl Pad?
For some exercises, the Curl Pad (29) must be attached to the weight bench. Remove the 50mm Square Inner Cap (10) from the Front Leg (3). Insert the Curl Post (28) into the Front Leg. Align the holes in the Front Leg and the Curl Post. Secure the Curl Post with the Curl Post Knob (14). Make sure that you fully tighten the Curl Post Knob.
What is the warning for using the Curl Pad?
When the Curl Pad (29) is not in use, store it away from the bench so it will not interfere with other exercises, and replace the 50mm Square Inner Cap (10).
How do I adjust the Weight Rest?
To adjust the position of the Weight Rests (47 [not shown], 48), remove the Adjustment Knobs (55) from the Uprights (45) and slide the Weight Rests to the desired height. Secure the Weight Rests in place with the Adjustment Knobs. Make sure that the Adjustment Knobs are fully tightened.
What is the warning for adjusting the Weight Rest?
Always secure the Weight Rests (47, 48) at the same height.
How do I use the Weight Rests?
To use a barbell (not included), first place 60 pounds of weight (not included) on the tube on the Rack Stabilizer (44). Then, slide the desired amount of weight onto the ends of the barbell.
What is the warning for using the Weight Rests?
Before placing a barbell (not included) on the Weight Rests (47, 48), place 60 pounds of weight on the tube on the Rack Stabilizer (44). Do not place more than 310 pounds on the Weight Rests. Always place the same amount of weight on both sides of the barbell.
How do I use the Lat Bar?
To use the Lat Bar (42), attach it to the Cable (58) with the Cable Clip (63). Place 60 pounds of weight (not included) on the weight tube on the Rack Stabilizer (44). Slide the desired amount of weight onto the Weight Carriage (50). To use Olympic weights with the Weight Carriage (50), slide the Weight Adapters (15) onto the Weight Carriage before adding weight. Secure the Adapters with the Weight Clips (62).
What is the warning for using the Lat Bar?
Before using the Lat Bar (42), place 60 pounds of weight on the weight tube on the Rack Stabilizer (44). Do not place more than 150 pounds on the Weight Carriage (50). Always place the same amount of weight on both sides of the Weight Carriage.
What are the four basic types of workouts?
The four basic types of workouts are: Muscle Building, Toning, Weight Loss, and Cross Training.
How can I increase the intensity level of an individual exercise?
You can adjust the intensity level of an individual exercise in two ways: by changing the amount of resistance used or by changing the number of repetitions or sets performed.
What is a repetition?
A “repetition” is one complete cycle of an exercise, such as one sit-up.
What is a set?
A “set” is a series of repetitions.
How should I begin a muscle-building workout?
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.
How should I do a toning workout?
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.
How should I do a weight loss workout?
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.
What is 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 strength training workouts on Monday, Wednesday, and Friday. Plan 20 to 30 minutes of aerobic exercise, such as running on a treadmill or riding on an elliptical or an exercise bike, on Tuesday and Thursday. Rest from both strength training and aerobic exercise for at least one full day each week to give your body time to regenerate. The combination of strength training and aerobic exercise will reshape and strengthen your body, plus develop your heart and lungs.
How do I personalize my 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 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.
How do I warm 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 delivering more oxygen to your muscles.
How should I work out?
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.
What is proper 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. 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.
How long should I rest between sets?
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.
What is important to remember in the first couple of weeks?
Plan to spend the first couple of weeks familiarizing yourself with the equipment and learning the proper form for each exercise.
How do I cool down after a workout?
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.
How do I stay motivated?
For motivation, keep a record of each workout. List the date, the exercises performed, the resistance 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.
What should I do to order replacement parts?
To order replacement parts, call the Customer Service Department toll-free at 1-800-999-3756, Monday through Friday, 6 a.m. until 6 p.m. Mountain Time (excluding holidays). When calling, be prepared to give the following information: The MODEL NUMBER of the product (GGBE15830), the NAME of the product (GOLD’S GYM® XR18 weight bench), the SERIAL NUMBER of the product, and the KEY NUMBER and DESCRIPTION of the desired part(s).
What is the warranty period for this product?
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.
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