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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
CAUTION
Read all precautions and instruc-
tions in this manual before using
this equipment. Save this manual
for future reference.
USER'S MANUAL
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Summary of Contents for Gold's Gym XR3
- Page 1 Model No. GGBE35422 Serial No. Write the serial number in the USER’S MANUAL 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-...
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Page 2: Table Of Contents
Friday, 6 a.m. until 6 p.m. Mountain Time, to order a free replacement decal. Apply the decal in the location shown. Decal Decal 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. -
Page 3: Important Precautions
IMPORTANT PRECAUTIONS WARNING: To reduce the risk of serious injury, read the following important precautions before using the weight bench. 1. Read all instructions in this manual before 10. Make sure that the cable remains on the pul- using the weight bench. Use the weight leys at all times. -
Page 4: Before You Begin
BEFORE YOU BEGIN Thank you for selecting the versatile GOLD’S GYM ® toll-free at 1-800-999-3756, Monday through Friday, XR35 weight bench. The XR35 weight bench is 6 a.m. until 6 p.m. Mountain Time (excluding holidays). designed to help you develop every major muscle To help us assist you, please note the product model group of the body. -
Page 5: Assembly
ASSEMBLY • As you assemble the weight bench, make sure all Make Things Easier for Yourself parts are oriented as shown in the drawings. Everything in this manual is designed to ensure • For help identifying small parts, use the PART that the weight bench can be assembled suc- IDENTIFICATION CHART. - Page 6 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. 4. Press four 25mm Square Inner Caps (28) into the ends of the two Backrest Frames (10).
- Page 7 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...
- Page 8 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. 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).
- Page 9 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...
- Page 10 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).
- Page 11 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.
- Page 12 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.
- Page 13 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).
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Page 14: Adjustments
ADJUSTMENTS 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. - Page 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). WARNING: Always place both Weight Rests (72, 73) at the same height.
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Page 16: Exercise Guidelines
EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS PERSONALIZING YOUR EXERCISE PROGRAM Muscle Building Determining the exact length of time for each workout, To increase the size and strength of your muscles, as well as the number of repetitions or sets completed, push them close to their maximum capacity. - Page 17 Rest for a short period of time after each set. The ideal slowly as you stretch and do not bounce. Ease into resting periods are: each stretch gradually and go only as far as you can • Rest for three minutes after each set for a muscle without strain.
- Page 18 EXERCISE WEIGHT SETS REPS MONDAY Date: AEROBIC EXERCISE TUESDAY Date: EXERCISE WEIGHT SETS REPS WEDNESDAY Date: THURSDAY AEROBIC EXERCISE Date: EXERCISE WEIGHT SETS REPS FRIDAY Date: Make photocopies of this page for scheduling and recording your workouts.
- Page 19 EXERCISE WEIGHT SETS REPS MONDAY Date: AEROBIC EXERCISE TUESDAY Date: EXERCISE WEIGHT SETS REPS WEDNESDAY Date: THURSDAY AEROBIC EXERCISE Date: EXERCISE WEIGHT SETS REPS FRIDAY Date: Make photocopies of this page for scheduling and recording your workouts.
- Page 20 PART IDENTIFICATION CHART—Model No. GGBE35422 R1003A M6 x 38mm Screw (35) M10 x 25mm Bolt (69) M10 Washer (32) M10 x 45mm Bolt (43) M6 x 16mm Bolt (44) M10 x 50mm Bolt (81) M4 x 16mm Screw (49, 54) M8 Washer (76) M8 x 58mm Bolt (33) M10 x 58mm Carriage Bolt (40)
- Page 21 45mm Square Inner Cap (26) 50mm Square Inner Cap (27) 48mm Round Inner Cap (68) 60mm Square Inner Cap (62) 25mm Round Inner Cap (50) 19mm Round Inner Cap (24) 25mm Square Inner Cap (28) 50mm Square Outer Cap (70)
- Page 22 PART LIST—Model No. GGBE35422 R1003A Key No. Qty. Description Key No. Qty. Description Bench Frame M10 x 45mm Bolt Rear Stabilizer M6 x 16mm Bolt Front Stabilizer M6 Washer Front Leg Cable Curl Post M10 Nylon Locknut Leg Lever M10 x 86mm Bolt Leg Plate M4 x 16mm White Screw Front Upright...
- Page 23 EXPLODED DRAWING—Model No. GGBE35422 R1003A...
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Page 24: Ordering Replacement Parts
ORDERING REPLACEMENT PARTS 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: •...