ICON Health & Fitness XR 10.9 GGBE0969.2 User manual

USER’S MANUAL
Model No. GGBE0969.2
Serial No.
Write the serial number in the
space above for reference.
Serial Number
Decal
www.workoutwarehouse.com
CAUTION
Read all precautions and instruc-
tions in this manual before using
this equipment. Keep this manual
for future reference.
To register your product and
activate your warranty today, go
to www.workoutwarehouse.com/
registration.
For service at any time, go to
www.workoutwarehouse.com.
Or call 1-877-776-4777
Mon.–Fri. 6 a.m.–6 p.m. MT
Sat. 8 a.m.–12 p.m. MT
Please do not contact the store.
ACTIVATE YOUR
WARRANTY
CUSTOMER CARE

2
WARNING DECAL PLACEMENT
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
IMPORTANT PRECAUTIONS. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
BEFORE YOU BEGIN. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
PART IDENTIFICATION CHART. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12
PART LIST. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
EXPLODED DRAWING. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15
ORDERING REPLACEMENT PARTS. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
LIMITED WARRANTY. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
TABLE OF CONTENTS
This drawing shows the location(s) of the warning
decal(s). If a decal is missing or illegible, see
the front cover of this manual and request a
free replacement decal. Apply the decal in the
location shown. Note: The decal(s) may not be
shown at actual size.
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.

3
1. Before beginning any exercise program,
consult your physician. This is especially
important for persons over age 35 or persons
with pre-existing health problems.
2. Read all instructions in this manual and all
warnings on the exercise rack before using
the exercise rack.
3. It is the responsibility of the owner to ensure
that all users of the exercise rack are ade-
quately informed of all precautions.
4. The exercise rack is intended for home use
only. Do not use the exercise rack in any
commercial, rental, or institutional setting.
5. Keep the exercise rack indoors, away from
moisture and dust. Place the exercise rack
on a level surface, with a mat beneath it to
protect the floor or carpet. Make sure that
there is enough clearance around the exer-
cise rack to mount, dismount, and use the
exercise rack.
6. Inspect and properly tighten all parts regu-
larly. Replace any worn parts immediately.
7. Keep children under age 12 and pets away
from the exercise rack at all times.
8. The exercise rack is designed to support a
maximum user weight of 300 lbs. (136 kg).
9. Always wear athletic shoes for foot protec-
tion while using the exercise rack.
10. Over exercising may result in serious injury
or death. If you feel faint, if you become short
of breath, or if you experience pain while
exercising, stop immediately and cool down.
IMPORTANT PRECAUTIONS
WARNING: To reduce the risk of serious injury, read all important precautions and
instructions in this manual and all warnings on your exercise rack before using your exercise rack.
ICON assumes no responsibility for personal injury or property damage sustained by or through the
use of this product.

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STANDARD SERVICE PLANS

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Pull-up Bar
Arm Pad
Dip Arm
Footrest
Backrest
Handles
Push-up Handle
Stabilizer
Thank you for selecting the versatile GOLD’S GYM®
XR 10.9 exercise rack. The XR 10.9 exercise rack is
designed to help you develop the major muscle groups
of the upper body. Whether your goal is a shapely
figure, a dramatic increase in muscle size and strength,
or a healthier cardiovascular system, the exercise rack
will help you achieve the specific results you want.
For your benefit, read this manual carefully before
using the exercise rack. If you have questions after
reading this manual, please see the front cover of this
manual. To help us assist you, note the product model
number and serial number before contacting us. The
model number and the location of the serial number
decal are shown on the front cover of this manual.
Before reading further, please review the drawing below
and familiarize yourself with the parts that are labeled.
Upright
BEFORE YOU BEGIN
Length: 4 ft. 9 in. (145 cm)
Width: 3 ft. 5 in. (104 cm)
Height: 7 ft. (213 cm)

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PART IDENTIFICATION CHART
M6 Washer (21)
M8 Locknut (22)
M8 x 68mm Carriage Bolt (20)
M10 Curved
Washer (26)
M8 Curved
Washer (23)
M8 x 68mm Bolt (24)
M8 x 75mm Bolt (17)
M8 x 77mm Bolt (28)
M10 x 50mm Screw (19)
M6 x 73mm Screw (18)
M6 x 16mm
Screw (27)
Use the drawings below to identify the small parts needed for assembly. The number in parentheses below each
drawing is the key number of the part, from the PART LIST near the end of this manual. Note: If a part is not in
the hardware kit, check to see if it has been preassembled. Extra parts may be included.

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2. Insert four M8 x 68mm Carriage Bolts (20) up
through a Stabilizer (1) as shown.
Repeat this step with the other Stabilizer (not
shown).
ASSEMBLY
• To hire an authorized service technician to
assemble this product, call 1-800-445-2480.
• Assembly requires two persons.
• Because of its weight and size, the exercise rack
should be assembled in the location where it will
be used. Make sure that there is enough clear-
ance to walk around the exercise rack as you
assemble it.
• Place all parts in a cleared area and remove the
packing materials. Do not dispose of the packing
materials until assembly is completed.
• To identify small parts, see page 6.
• The included grease and the following tools (not
included) may be required for assembly:
two adjustable wrenches
one rubber mallet
one standard screwdriver
one Phillips screwdriver
Assembly may be easier if you have a set of
wrenches. To avoid damaging parts, do not use
power tools.
1. Go to www.workoutwarehouse.com/
registration on your computer and register
your product.
•activates your warranty
•saves you time if you ever need to contact
Customer Care
•allows us to notify you of upgrades and offers
Note: If you do not have Internet access, call
1-877-776-4777 and register your product.
1
2
20
20
1

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4. Orient the Bottom Crossbar (10) so that the
warning decal is on top. Attach the Bottom
Crossbar to one of the Upright Bases (2) with
two M8 x 77mm Bolts (28), a Support Plate (13),
and two M8 Locknuts (22). Do not tighten the
Locknuts yet.
Attach the Bottom Crossbar (10) to the other
Upright Base (2) in the same way.
3. Attach an Upright Base (2) to one of the
Stabilizers (1) with the indicated two M8 x 68mm
Carriage Bolts (20) and two M8 Locknuts (22).
Note: Attach the Upright Base so that the
hexagonal holes are on the indicated side.
Do not tighten the Locknuts yet.
Attach the other Upright Base (not shown) to
the other Stabilizer (not shown) in the same
way.
22
22
20
1
3
2
Hexagonal
Holes
28
2
10
2
13
22
Decal
4

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6. Orient one of the Uprights (3) as shown, and
attach it to one of the Upright Bases (2) with two
M8 x 68mm Bolts (24), two M8 Curved Washers
(23), and two M8 Locknuts (22). Note: The
Bolts must be attached in the lowest set of
holes in the Upright and the Upright Base.
Make sure that the bolt heads are in the
hexagonal holes in the Upright Base. Do not
tighten the Locknuts yet.
Attach the other Upright (3) to the other
Upright Base (2) in the same way.
5. Attach a Support (4) to one of the Stabilizers (1)
with the two indicated M8 x 68mm Carriage Bolts
(20) and two M8 Locknuts (22); do not tighten
the Locknuts yet.
Next, attach the Support (4) to the Upright Base
(2) with two M8 x 75mm Bolts (17), two M8
Curved Washers (23), and two M8 Locknuts
(22); do not tighten the Locknuts yet.
Attach the other Support (4) to the other
Stabilizer (1) and the other Upright Base (2)
in the same way.
5
1
1
22
22
20
17
23
23
22
22
2
4
2
4
3
3
2
6
2
22
23
23
24
Hexagonal
Holes

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8. Attach the Top Crossbar (7) to one of the Dip
Arms (5) with two M8 x 75mm Bolts (17), two
M8 Curved Washers (23), and two M8 Locknuts
(22); do not tighten the Locknuts yet.
Attach the Top Crossbar (7) to the other Dip
Arm (5) in the same way.
7. Attach a Dip Arm (5) to the right Upright (3) and
the Upright Base (2) with two M8 x 77mm Bolts
(28), a Support Plate (13), and two M8 Locknuts
(22); do not tighten the Locknuts yet.
Repeat this step with the other Dip Arm (5)
and the left Upright (not shown).
9. Attach the Pull-up Bar (9) to the Uprights (3)
with two M10 x 50mm Screws (19) and two
M10 Curved Washers (26). Make sure that the
indented holes in the Pull-up Bar are on the
side shown. Then, press the two Rubber Caps
(12) into the ends of the Uprights.
See steps 3–8. Tighten all the M8
Locknuts (22).
13
5
3
22
5
2
28
22
7
8
517
22
7
5
23
23
9
26
26
12
12
9
Indents 19
3
3
19

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11. Attach an Arm Pad (6) to one of the Dip Arms (5)
with two M6 x 73mm Screws (18).
Repeat this step with the other Arm Pad (6).
10. Attach the Backrest (8) to the Top Crossbar (7)
with four M6 x 16mm Screws (27) and four M6
Washers (21).
10
8
27
21
21
727
11
6
5
18
6
12. Make sure that all parts have been properly tightened before the exercise rack is used. Note: Extra
parts may be included.

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EXERCISE GUIDELINES
WORKOUT GUIDELINES
Familiarize yourself with the equipment and learn the
proper form for each exercise. Use your own judgment
to determine the appropriate length of time for each
workout, and the numbers of repetitions and sets to
complete. Progress at your own pace and be sensitive
to your body’s signals. Follow each strength workout
with at least one day of rest.
Note: A “repetition” is one complete cycle of an exer-
cise, such as one push-up. A “set” is a series of
repetitions.
Warming Up—Start with 5 to 10 minutes of light
exercise. A warm-up increases your body temperature,
heart rate, and circulation in preparation for exercise.
Working Out—Include 5 to 10 different exercises in
each workout. Select exercises for every major muscle
group, emphasizing areas that you want to develop.
To give balance and variety to your workouts, vary the
exercises from workout to workout.
Cooling Down—Finish with 5 to 10 minutes of stretch-
ing. Stretching increases the flexibility of your muscles
and helps to prevent post-exercise problems.
Cross Training—Combine strength training and aero-
bic exercise by following this type of program:
• Strength workouts on Monday, Wednesday, and
Friday
• 20 to 30 minutes of aerobic exercise on Tuesday and
Thursday
• One full day of rest each week to give your body time
to regenerate
EXERCISE FORM
Move through the full range of motion for each exer-
cise, and move only the appropriate parts of the body.
Perform the repetitions in each set smoothly and
without pausing. The exertion stage of each repeti-
tion should last about half as long as the return stage.
Exhale during the exertion stage of each repetition and
inhale during the return stroke. Never hold your breath.
Rest for a short period of time after each set:
• Muscle Building—Rest for three minutes after each
set.
• Toning—Rest for one minute after each set.
• Weight Loss—Rest for 30 seconds after each set.
STAYING MOTIVATED
For motivation, keep a record of each workout. Write
the date, the exercises performed, the resistance used,
and the numbers of sets and repetitions completed.
Record your weight and key body measurements once
a month.
To achieve good results, make exercise a regular and
enjoyable part of your life.

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NOTES

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PART LIST
K e y N o . Q t y . D e s c r i p t i o n K e y N o . Q t y. D e s c r i p t i o n
1 2 Stabilizer
2 2 UprightBase
3 2 Upright
4 2 Support
5 2 DipArm
6 2 ArmPad
7 1 TopCrossbar
8 1 Backrest
9 1 Pull-upBar
10 1 BottomCrossbar
11 8 Handgrip
12 2 RubberCap
13 4 SupportPlate
14 8 25mmCap
15 4 60mmCap
16 4 60mmOuterCap
17 8 M8x75mmBolt
18 4 M6x73mmScrew
19 2 M10x50mmScrew
20 8 M8x68mmCarriageBolt
21 4 M6Washer
22 28 M8Locknut
23 12 M8CurvedWasher
24 4 M8x68mmBolt
25 1 FoamGrip
26 2 M10CurvedWasher
27 4 M6x16mmScrew
28 8 M8x77mmBolt
* – User’s Manual
* – Exercise Guide
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.
Model No. GGBE0969.2 R0714A

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EXPLODED DRAWING Model No. GGBE0969.2 R0714A

Part No. 362942 R0714A Printed in China © 2014 ICON Health & Fitness, Inc.
To order replacement parts, please see the front cover of this manual. To help us assist you, be prepared to
provide the following information when contacting us:
• the model number and serial number of the product (see the front cover of this manual)
• the name of the product (see the front cover of this manual)
• the key number and description of the replacement part(s) (see the PART LIST and the EXPLODED DRAWING
near the end of this manual)
ORDERING REPLACEMENT PARTS
ICON Health & Fitness, Inc. (ICON) warrants this product to be free from defects in workmanship and
material, under normal use and service conditions. Parts and labor are warranted for ninety (90) days from
the date of purchase.
This warranty extends only to the original purchaser (customer). ICON’s obligation under this warranty is
limited to repairing or replacing, at ICON’s option, the product through one of its authorized service centers.
All repairs for which warranty claims are made must be preauthorized by ICON. If the product is shipped
to a service center, freight charges to and from the service center will be the customer’s responsibility. If
replacement parts are shipped while the product is under warranty, the customer will be responsible for a
minimal handling charge. For in-home service, the customer will be responsible for a minimal trip charge.
This warranty does not extend to freight damage to the product. This warranty will automatically be voided
if the product is used as a store display model, if the product is purchased or transported outside the USA,
if all instructions in this manual are not followed, if the product is abused or improperly or abnormally used,
or if the product is used for commercial or rental purposes. No other warranty beyond that specifically set
forth above is authorized by ICON.
ICON is not responsible or liable for indirect, special, or consequential damages arising out of or in con-
nection with the use or performance of the product; damages with respect to any economic loss, loss of
property, loss of revenues or profits, loss of enjoyment or use, or costs of removal or installation; or other
consequential damages of any kind. Some states do not allow the exclusion or limitation of incidental or
consequential damages. Accordingly, the above limitation may not apply to the customer.
The warranty extended hereunder is in lieu of any and all other warranties, and any implied warranties of
merchantability or fitness for a particular purpose are limited in their scope and duration to the terms set
forth herein. Some states do not allow limitations on how long an implied warranty lasts. Accordingly, the
above limitation may not apply to the customer.
This warranty provides specific legal rights; the customer may have other rights that vary from state to state.
ICON Health & Fitness, Inc., 1500 S. 1000 W., Logan, UT 84321-9813
LIMITED WARRANTY
IMPORTANT: To protect your fitness equipment with an extended service plan, see page 4.