Model No. GGBE29922 Serial No. Write the serial number in the space above for future reference. Serial Number Decal (Under Seat) QUESTIONS? As a manufacturer, we are committed to providing complete customer satisfaction. If you have questions, or if there are missing or damaged parts, we will guarantee complete satisfaction through direct assistance from our factory. TO AVOID DELAYS, PLEASE CALL DIRECT TO OUR TOLLFREE CUSTOMER HOT LINE.
TABLE OF CONTENTS WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 ASSEMBLY . . . . . . . . . . . . . . . . . . . . . .
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 using the weight bench. Use the weight bench only as described in this manual. 11. The weight bench is designed to support a maximum user weight of 300 pounds. Do not place more than 310 pounds, including the barbell, on the weight rests. Do not place more than 150 pounds on the weight carriage.
BEFORE YOU BEGIN 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 note the product model number and serial number before calling. The model number is GGBE29922. The serial number can be found on a decal attached to the weight bench (see the front cover of this manual). Thank you for selecting the versatile GOLD’S GYM® XR30 weight bench.
ASSEMBLY • As you assemble the weight bench, make sure all parts are oriented as shown in the drawings. Make Things Easier for Yourself Everything in this manual is designed to ensure that the weight bench can be assembled successfully by anyone. However, it is important to realize that the versatile weight bench has many parts and that the assembly process will take time. Most people find that by setting aside plenty of time, assembly will go smoothly.
2. Press two 50mm Thick Square Inner Caps (53) and a 2” x 3” Inner Cap (50) into the ends of the Center Base (24). 2 22 Have a second person hold the Right and Left Uprights (1, 2 [not shown]). Attach the Right and Left Bases (22, 23) to the Center Base (24) with two M10 x 97mm Bolts (90) and two M10 Nylon Locknuts (77). Do not tighten the Locknuts yet. 1 77 50 77 90 53 23 24 53 3. Press two 48mm Round Inner Caps (47) into the ends of the weight tube on the Weight Carriage (25).
6. Press two 75mm Bushings (26) into the top and bottom of the Right Weight Rest (12). 6 26 30 Pull the Knob (30) out as far as it will go. Slide the Right Weight Rest (12) onto the Right Upright (2) and engage the Knob into an adjustment hole in the Upright. Turn the Knob clockwise until tight. 12 26 Repeat this step with the Left Weight Rest (not shown). 2 7. Press two 60mm Square Inner Caps (46) into the top of the Left and Right Uprights (1, 2).
10. Orient the Pull-up Bar (8) with the bend on top. Attach the Pull-up Bar to the Right Frame (5) with two M10 x 57mm Bolts (78), two M10 Washers (79), and two M10 Nylon Locknuts (77). Do not tighten the Locknuts yet. 10 77 79 79 5 Attach the Pull-up Bar (8) to the Left Frame (not shown) in the same manner. Top Tighten the M10 Nylon Locknuts (77) used in steps 1–10. 8 78 11. Press two 38mm x 50mm Angled Inner Caps (52) into the top of the Back Leg (39).
14. Attach the Bench Frame (14) to the Back Leg (39) with an M10 x 78mm Bolt (70), two M10 x 164mm Bolts (71), an M10 Washer (79), and three M10 Nylon Locknuts (77). Do not tighten the Locknuts yet. 14 77 70 39 14 71 79 77 15. Attach the Leg Lever Bumper (54) to the Front Leg (18) with the M4 x 19mm Screw (68) and an M5 Washer (92). 15 50 77 49 Press a 38mm x 76mm Inner Cap (49) and a 2” x 3” Inner Cap (50) into the Leg Lever (19). 19 Lubricate an M10 x 102mm Bolt (91) with grease.
18. Press two 38mm Square Inner Caps (44) into the ends of the Seat Frame (17). 18 37 Orient the Seat (37) with the wide end on the side shown. Attach the Seat to the Seat Frame (17) with four M6 x 16mm Screws (72). Wide End 44 17 44 72 72 19. Lubricate an M10 x 154mm Bolt (69) with grease. Attach the Seat Frame (17) to the Backrest Frame (16) with the Bolt, two M10 Washers (79), and an M10 Nylon Locknut (77). Do not overtighten the Nylon Locknut; the Seat Frame must be able to pivot easily.
22. Route the Bench Cable (58) under a 4 1/2” Pulley (35). Attach the Pulley to the Front Leg (18) with an M10 x 75mm Bolt (73), two 17mm Spacers (96), two M10 Washers (79), and an M10 Nylon Locknut (77). 22 96 35 77 58 79 96 18 23. Attach the Bench Cable (58) to the Back Leg (39) with a Cable Clip (28). 79 73 23 28 39 58 24. Press a 19mm Round Inner Cap (48) into each end of the three Pad Tubes (41). 24 42 Slide two Pad Tubes (41) through the holes in the Leg Lever (19).
26. Wrap the High Cable (61) around an 88mm Pulley (36). Attach the Pulley and a Small Cable Trap (93) to the Left Frame (6) with an M10 x 45mm Bolt (76) and an M10 Nylon Locknut (77). 26 77 93 Note: 88mm is approximately 3 1/2”. 36 76 6 61 27. Wrap the High Cable (61) around a 4 1/2” Pulley (35). Attach the Pulley and a Large Cable Trap (55) to the “U”-Bracket (33) with an M10 x 45mm Bolt (76) and an M10 Nylon Locknut (77). 27 35 61 55 77 76 28. Wrap the High Cable (61) around an 88mm Pulley (36).
31. Wrap the Carriage Cable (60) around a 4 1/2” Pulley (35). Attach the Pulley and a Large Cable Trap (55) to the single set of holes in the pair of Pulley Plates (31) with an M10 x 45mm Bolt (76) and an M10 Nylon Locknut (77). 31 60 35 77 76 55 31 32. Wrap the Carriage Cable (60) around an 88mm Pulley (36). Attach the Pulley inside the Top Frame (9) with an M10 x 75mm Bolt (73), two 17mm Spacers (96), two M10 Washers (79), and an M10 Nylon Locknut (77). 32 77 79 96 9 79 73 96 36 60 33.
35. Locate the Low Cable (59). Lay the Cable inside the bracket on the Center Base (24) so that the ball is on the side shown. Attach a 4 1/2” Pulley (35) inside the bracket with an M10 x 45mm Bolt (76) and an M10 Nylon Locknut (77). 35 35 77 Ball 59 24 76 Bracket 36. Route the Low Cable (59) through the Center Upright (3) and under the bar in the bracket on the Center Base (24). Wrap the Cable around an 88mm Pulley (36).
39. Attach the Low Cable (59) to the “U”-Bracket (33) with an M6 Washers (62) and an M6 Locknut (80). Do not completely tighten the Locknut; it should be threaded onto the end of the Cable until only two threads are showing above the Locknut, as shown in the inset drawing. 39 33 80 62 80 59 59 33 40. Make sure all parts of the weight bench are properly tightened. In addition, pull each cable a few times to make sure the cables move smoothly over the pulleys.
ADJUSTMENTS This section explains how to adjust the weight bench. The first time you perform an exercise that uses the safety spotter, adjust the bench to the position that is best for you. Note the position of the weight rest and safety spotter on the BENCH ADJUSTMENT CHART, on page 20 of this manual. When preparing to perform the exercise again, refer back to the chart for a quick reference to your personal settings.
ATTACHING THE BENCH TO THE RACK To perform bench and leg lever exercises, the weight bench must be attached to the weight rack. To attach the bench to the rack, rest the Back Leg (39) over the crossbar on the Center Base (24). Make sure that the Low Cable (59) goes through the Back Leg. Next, attach the Bench Cable (58) to the Low Cable with a Cable Clip (28). 39 When the bench is not attached to the rack, use the Cable Clip (28) to attach the Bench Cable (58) to the bracket on the Back Leg (39).
USING THE POWER ASSIST LEGS If you are unable to complete the repetition after performing a bench exercise, the Power Assist Legs (20, 21) can be used to help lift the barbell back to the Weight Rests (not shown). 20 To use the Power Assist Legs (20, 21), attach the bench to the rack and a barbell to the high cable (see ATTACHING THE BENCH TO THE RACK and ATTACHING A BARBELL TO THE CABLES on page 17).
CABLE DIAGRAMS The cable diagrams below show the proper routing of the Bench Cable (58), the Low Cable (59), the Carriage Cable (60), and the High Cable (61). Use the diagram to make sure that the cables and the cable traps have been assembled correctly. If the cables have not been correctly routed, the weight bench will not function properly and damage may occur. The numbers show the correct route for each cable. Make sure that the cable traps do not touch or bind the cables.
BENCH ADJUSTMENT CHART The chart below contains a list of exercises that require the use of the safety spotter. When preparing the weight bench for one of these exercises, follow the steps listed below. For information about each of these steps, refer to the ADJUSTMENTS section of this manual. Make sure the bench cable is attached to the low cable when performing any of the bench exercises. 1.
EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS PERSONALIZING YOUR EXERCISE PROGRAM MUSCLE BUILDING To increase the size and strength of your muscles, push them close to their maximum capacity. Your muscles will continually adapt and grow as you progressively increase the intensity of your exercise. You can adjust the intensity level of an individual exercise in two ways: • by changing the amount of resistance used • by changing the number of repetitions or sets performed.
Rest for a short period of time after each set. 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. Plan to spend the first couple of weeks familiarizing yourself with the equipment and learning the proper form for each exercise. slowly as you stretch and do not bounce.
EXERCISE MONDAY WEIGHT SETS REPS WEIGHT SETS REPS WEIGHT SETS REPS Date: / / AEROBIC EXERCISE TUESDAY Date: / / WEDNESDAY EXERCISE Date: / / THURSDAY AEROBIC EXERCISE Date: / / EXERCISE FRIDAY Date: / / Make photocopies of this page for scheduling and recording your workouts.
PART IDENTIFICATION CHART—Model No. GGBE29922 R0903A 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 in the center of this manual. Note: Some small parts may have been pre-attached. If a part is not in the parts bag, check to see if it has been pre-attached.
PART LIST—Model No. GGBE29922 Key No. Qty.
42 48 42 42 44 35 96 72 72 48 48 41 96 77 79 77 92 54 68 77 79 41 37 48 49 46 41 48 17 44 48 77 26 76 7779 82 19 20 42 69 73 91 18 79 79 45 79 77 82 67 79 70 70 15 69 30 58 64 16 79 50 79 76 72 77 79 77 50 38 26 72 42 14 66 21 98 51 58 44 45 50 98 77 22 51 12 49 71 77 71 77 79 74 79 70 28 39 74 52 95 44 76 35 77 40 79 57 13 61 56 80 7 77 74 32 77 88 79 86 2 30 77 77 53 75 87 79 78 32 77 79 77 70
ORDERING REPLACEMENT PARTS To order replacement parts, simply 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).
