Gold's Gym XR 10.9 User Manual

Introduction

Thank you for selecting the Gold's Gym XR 10.9 exercise rack. This equipment is designed to help you develop major upper body muscle groups, whether your goal is a shapely figure, increased muscle size and strength, or improved cardiovascular health. For your benefit, read this manual carefully before use. Note the product model and serial number (found on the front cover) when contacting customer support.

Assembled Dimensions:

• Height: 7 ft. (213 cm)
• Width: 3 ft. 5 in. (104 cm)
• Depth: 4 ft. 9 in. (145 cm)

Key Components:

The exercise rack includes a Pull-up Bar, Uprights, Backrest, Dip Arms, Arm Pads, Handles, Footrest, Stabilizers, and Push-up Handles. Refer to the diagrams for specific part identification.

Important Precautions

[WARNING] To reduce the risk of serious injury, read all precautions and instructions in this manual and all warnings on the exercise rack before use. ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product.

General Safety Guidelines:

1. Consult your physician before starting any exercise program, especially if you are over 35 or have pre-existing health conditions.
2. Read all instructions and warnings on the rack before use.
3. Ensure all users are informed of all precautions.
4. This rack is for home use only; do not use in commercial, rental, or institutional settings.
5. Keep the rack indoors, away from moisture and dust. Place on a level surface with a mat to protect flooring. Ensure adequate clearance for mounting, dismounting, and use.
6. Regularly inspect and tighten all parts. Replace worn parts immediately.
7. Keep children under 12 and pets away from the rack at all times.
8. The rack supports a maximum user weight of 300 lbs. (136 kg).
9. Always wear athletic shoes for foot protection.
10. Do not over-exercise. If you feel faint or experience pain, stop immediately and cool down.

Assembly Instructions

General Assembly Notes:

• For assembly by an authorized service technician, call 1-800-445-2480.
• Assembly requires two people.
• Assemble the rack in its intended location to ensure adequate clearance.
• Place all parts in a cleared area and keep packing materials until assembly is complete.
• Required tools (not included): two adjustable wrenches, one rubber mallet, one standard screwdriver, one Phillips screwdriver. A socket set or additional wrenches can be helpful.
• Refer to page 5 for identifying small parts.

Assembly Steps:

Step 1: Attach Stabilizers

Insert four M8 x 68mm Carriage Bolts (20) through a Stabilizer (1). Repeat for the other Stabilizer (not shown). Diagram shows bolts inserted through the stabilizer.

Step 2: Attach Upright Bases

Attach an Upright Base (2) to a Stabilizer (1) using two M8 x 68mm Carriage Bolts (20) and two M8 Locknuts (22). Ensure hexagonal holes on the Upright Base face the indicated side. Do not tighten locknuts yet. Repeat for the other side. Diagram shows bolt and locknut attachment and hexagonal hole orientation.

Step 3: Attach Bottom Crossbar

Orient the Bottom Crossbar (10) with the warning decal on top. Attach it to one Upright Base (2) using two M8 x 77mm Bolts (28), a Support Plate (13), and two M8 Locknuts (22). Do not tighten locknuts yet. Repeat for the other side. Diagram shows crossbar, support plate, bolts, and locknuts.

Step 4: Attach Supports

Attach a Support (4) to a Stabilizer (1) with two M8 x 68mm Carriage Bolts (20) and two M8 Locknuts (22). Then, attach the Support (4) to the Upright Base (2) using two M8 x 75mm Bolts (17), two M8 Washers (23), and two M8 Locknuts (22). Do not tighten locknuts yet. Repeat for the other side. Diagrams show these attachments.

Step 5: Attach Uprights

Attach an Upright (3) to an Upright Base (2) using two M8 x 68mm Bolts (24), two M8 Washers (23), and two M8 Locknuts (22). Ensure bolts go into the lowest holes and bolt heads fit into hexagonal holes in the base. Do not tighten locknuts yet. Repeat for the other side. Diagrams illustrate this step.

Step 6: Attach Dip Arms

Attach a Dip Arm (5) to an Upright (3) and Upright Base (2) using two M8 x 77mm Bolts (28), a Support Plate (13), and two M8 Locknuts (22). Do not tighten locknuts yet. Repeat for the other Dip Arm. Diagrams show these connections.

Step 7: Attach Top Crossbar

Attach the Top Crossbar (7) to a Dip Arm (5) using two M8 x 75mm Bolts (17), two M8 Washers (23), and two M8 Locknuts (22). Do not tighten locknuts yet. Repeat for the other Dip Arm. Diagrams show these connections.

Step 8: Attach Pull-up Bar and Caps

Attach the Pull-up Bar (9) to the Uprights (3) using two M10 x 50mm Screws (19) and two M10 Washers (26). Ensure indented holes on the Pull-up Bar are oriented as shown. Press two Rubber Caps (12) into the ends of the Uprights. Finally, tighten all M8 Locknuts (22) from steps 2-7. Diagrams illustrate these steps.

Step 9: Attach Backrest

Attach the Backrest (8) to the Top Crossbar (7) using four M6 x 16mm Screws (27) and four M6 Washers (21). Diagrams show this attachment.

Step 10: Attach Arm Pads

Attach an Arm Pad (6) to a Dip Arm (5) using two M6 x 73mm Screws (18). Repeat for the other Arm Pad. Diagrams show this attachment.

Step 11: Final Check

Ensure all parts are properly tightened before using the exercise rack. Note: Some hardware may be left over after assembly.

Exercise Guidelines

Workout Guidelines:

Familiarize yourself with the equipment and proper form. Use judgment for workout duration, repetitions, and sets. Progress at your own pace and listen to your body. Follow strength workouts with at least one day of rest.

A 'repetition' is one complete cycle of an exercise (e.g., one push-up). A 'set' is a series of repetitions.

Warming Up:

Start with 5-10 minutes of light exercise to increase body temperature, heart rate, and circulation.

Working Out:

Include 5-10 different exercises per workout, targeting major muscle groups. Vary exercises for balance and variety.

Cooling Down:

Finish with 5-10 minutes of stretching to improve flexibility and prevent post-exercise issues.

Cross Training:

Combine strength and aerobic exercise: Strength workouts on Mon, Wed, Fri; 20-30 minutes aerobic exercise on Tue, Thu; one full day of rest per week.

Exercise Form:

Move through the full range of motion, moving only appropriate body parts. Perform repetitions smoothly. Exertion stage should be about half the duration of the return stage. Exhale during exertion, inhale during return. Do not hold your breath.

Rest Periods:

• Muscle Building: Rest 3 minutes between sets.
• Toning: Rest 1 minute between sets.
• Weight Loss: Rest 30 seconds between sets.

Staying Motivated:

Keep a workout record (date, exercises, resistance, sets, reps). Record weight and key body measurements monthly. Make exercise a regular, enjoyable part of your life. iFit workout videos are available at ifit.com.

Part List - Model No. GGBE0969.1

Note: Specifications are subject to change without notice. For information about ordering replacement parts, please see the back cover of this manual. *These parts are not illustrated.

Ordering Replacement Parts

To order replacement parts, contact customer support (see front cover) and provide the product model number, serial number, and the key number and description of the required part(s) from the Part List or Exploded Drawing.

Limited Warranty

IMPORTANT: Register your product within 30 days of purchase at www.workoutwarehouse.com/registration to avoid added fees for warranty service.

ICON Health & Fitness, Inc. (ICON) warrants this product against defects in workmanship and material for ninety (90) days from the date of purchase under normal use and service. This warranty extends only to the original purchaser. ICON's obligation is limited to repair or replacement by an authorized service center. Freight charges and minimal handling/trip charges may apply. This warranty does not cover damage from freight damage, abuse, misuse, improper usage, or unauthorized repairs, nor does it apply to commercial or rental use, or products outside the US. No other warranty is authorized by ICON. ICON is not liable for indirect, special, or consequential damages. Some states may not allow limitations on implied warranties or consequential damages.

This warranty gives you specific legal rights, which may vary by state.

ICON Health & Fitness, Inc., 1500 S. 1000 W., Logan, UT 84321-9813. Part No. 298793 R0710A. Printed in China © 2010 ICON IP, Inc.