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Model No. GGBE29922
Serial No.
Write the serial number in the
space above for future reference.
USER’S MANUAL
Serial Number Decal (Under Seat)
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TABLE OF CONTENTS WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 ASSEMBLY . . . . . . . . . . . . . . . .
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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 11. The weight bench is designed to support a using the weight bench. Use the weight maximum user weight of 300 pounds. Do not bench only as described in this manual. place more than 310 pounds, including the barbell, on the weight rests. Do not place 2. It is the responsibility of the owner to ensure more than
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BEFORE YOU BEGIN ® Thank you for selecting the versatile GOLD’S GYM toll-free at 1-800-999-3756, Monday through Friday, XR30 weight bench. The XR30 weight bench offers a 6 a.m. until 6 p.m. Mountain Time (excluding holidays). selection of weight stations designed to develop every To help us assist you, please note the product model major muscle group of the body. Whether your goal is number and serial number before calling. The model to tone your body, build dramatic muscle size and number is G
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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. cessfully by anyone. However, it is important to realize that the versatile weight bench has many The following tools (not included) are required parts and that the assembly process will take for ass
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2. Press two 50mm Thick Square Inner Caps (53) 2 1 and a 2” x 3” Inner Cap (50) into the ends of the 22 77 50 Center Base (24). Have a second person hold the Right and Left 77 90 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 53 Locknuts (77). Do not tighten the Locknuts yet. 23 24 53 90 3. Press two 48mm Round Inner Caps (47) into the 3 ends of the weight tube on the Weight Carriage (25). Press two
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6. Press two 75mm Bushings (26) into the top and 6 bottom of the Right Weight Rest (12). 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 12 the Upright. Turn the Knob clockwise until tight. 26 Repeat this step with the Left Weight Rest (not shown). 2 7. Press two 60mm Square Inner Caps (46) into the 7 70 top of the Left and Right Uprights (1, 2). 46 Orient the Center Frame (4) with the
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10. Orient the Pull-up Bar (8) with the bend on top. 10 77 Attach the Pull-up Bar to the Right Frame (5) with two M10 x 57mm Bolts (78), two M10 Washers 79 79 5 (79), and two M10 Nylon Locknuts (77). Do not tighten the Locknuts yet. 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 8 steps 1–10. 78 11. Press two 38mm x 50mm Angled Inner Caps (52) 11 52 into the top of the Back Leg (39). Press two 50mm Square Inner Caps
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14. Attach the Bench Frame (14) to the Back Leg 14 (39) with an M10 x 78mm Bolt (70), two M10 x 77 164mm Bolts (71), an M10 Washer (79), and three M10 Nylon Locknuts (77). Do not tighten 70 39 the Locknuts yet. 14 71 79 77 15. Attach the Leg Lever Bumper (54) to the Front 15 Leg (18) with the M4 x 19mm Screw (68) and an 50 77 M5 Washer (92). 49 Press a 38mm x 76mm Inner Cap (49) and a 2” x 19 3” Inner Cap (50) into the Leg Lever (19). 91 54 Lubricate an M10 x 102mm Bolt (91) with grease. 68 Atta
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18. Press two 38mm Square Inner Caps (44) into the 18 ends of the Seat Frame (17). 37 Orient the Seat (37) with the wide end on the side Wide End shown. Attach the Seat to the Seat Frame (17) with four M6 x 16mm Screws (72). 44 17 44 72 72 19. Lubricate an M10 x 154mm Bolt (69) with grease. 19 Attach the Seat Frame (17) to the Backrest Frame (16) with the Bolt, two M10 Washers (79), 17 and an M10 Nylon Locknut (77). Do not over- tighten the Nylon Locknut; the Seat Frame must be able to pivot eas
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22. Route the Bench Cable (58) under a 4 1/2” Pulley 22 (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). 96 35 77 58 79 96 18 79 73 23. Attach the Bench Cable (58) to the Back Leg (39) 23 with a Cable Clip (28). 39 28 58 24. Press a 19mm Round Inner Cap (48) into each 24 end of the three Pad Tubes (41). 42 Slide two Pad Tubes (41) through the holes in the 42 Leg Lever (19). Slide the third Pad
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26. Wrap the High Cable (61) around an 88mm 26 Pulley (36). Attach the Pulley and a Small Cable 77 Trap (93) to the Left Frame (6) with an M10 x 45mm Bolt (76) and an M10 Nylon Locknut (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 27 (35). Attach the Pulley and a Large Cable Trap (55) to the “U”-Bracket (33) with an M10 x 45mm 35 61 Bolt (76) and an M10 Nylon Locknut (77). 55 77 76 33 28. Wrap the High Cable (61) around an 88mm 28 76
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31. Wrap the Carriage Cable (60) around a 4 1/2” 31 Pulley (35). Attach the Pulley and a Large Cable Trap (55) to the single set of holes in the pair of 60 Pulley Plates (31) with an M10 x 45mm Bolt (76) and an M10 Nylon Locknut (77). 35 77 76 55 31 32. Wrap the Carriage Cable (60) around an 88mm 32 79 77 9 Pulley (36). Attach the Pulley inside the Top 96 Frame (9) with an M10 x 75mm Bolt (73), two 17mm Spacers (96), two M10 Washers (79), and an M10 Nylon Locknut (77). 79 73 96 36 60 33. Wrap th
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35. Locate the Low Cable (59). Lay the Cable inside 35 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 35 (76) and an M10 Nylon Locknut (77). 77 Ball 59 24 76 Bracket 36. Route the Low Cable (59) through the Center 36 Upright (3) and under the bar in the bracket on the 59 Center Base (24). Wrap the Cable around an 88mm Pulley (36). Attach the Pulley to the rear 36 77 hole in the bracket on the Cente
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39. Attach the Low Cable (59) to the “U”-Bracket (33) 39 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. 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. If the cables do not move smoothly, l
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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 spot- ter 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. See the EXERCISE GUIDELINES on page 21 for important information about how
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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. 39 Next, attach the Bench Cable (58) to the Low Cable with a Cable Clip (28). 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)
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USING THE POWER ASSIST LEGS If you are unable to complete the repetition after per- 20 forming a bench exercise, the Power Assist Legs (20, 21) can be used to help lift the barbell back to the Weight Rests (not shown). To use the Power Assist Legs (20, 21), attach the bench to the rack and a barbell to the high cable (see 21 ATTACHING THE BENCH TO THE RACK and ATTACHING A BARBELL TO THE CABLES on page 17). Press down on the Power Assist Legs with your feet while lifting the barbell to the Weight
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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 prop- erly 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. 1 3 Carriage Cab
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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. For each exercise, determine the positions of the bench, the weight rests, and the safety spotter that are
