With the attachments and features that the unit provides, you can put together a workout that targets all the major muscle groups throughout the body. The stack of weights provides a load of up to pounds, which should be adequate for most lifters. Upper-Body Exercises The major muscles in your upper body include your pectoralis major, deltoid, latissimus dorsi, biceps and triceps. On the XR 45, you can perform chest presses and chest flyes to work your chest and shoulders. The pulley station with overhead bar allows you to do lat pulldowns, which develop the back.
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Write the serial number in the space above for future reference. Page 2: Table Of Contents Apply the decal in the location shown. Note: The decal s may not be shown at actual size. ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product.
The weight system offers a manual. To help us assist you, note the product model selection of weight stations designed to develop every number and serial number before contacting us. Note: If a part is not in the parts bag, check to see if it has been preattached. Insert the Front Base 94 into the Base 1. Then, insert two M8 x 63mm Carriage Bolts 87 up into the indicated holes in the Base. Note: It may be helpful to place a piece of tape over the bolt heads to hold them in place. Page 8 3. Do not tighten the Screws yet.
Page 9 5. Grease Orient seven Weights 22 so that the pin holes are on the bottom as shown. Slide the Weights onto the Lower Weight Guides Page 10 7. Do not tighten the Self-tapping Screws yet. Page Tapping 8. Page 12 Apply grease to an M10 x 77mm Bolt Do not overtighten the Locknut; the Pivot Frame must pivot easily. Page Cable Assembly Apply grease to an M10 x 85mm Bolt 67 and to two Arm Bushings Page Large Page 15 Apply grease to an M8 x 22mm Shoulder Bolt Page 16 Page 17 See the inset drawing.
Do not overtighten the M8 Locknut 58 ; it should be threaded onto the end of the Low Cable 53 so that only two threads are showing above the Locknut. Page 18 Wrap the High Cable 55 under a 90mm Pulley Page 19 Note: For clarity, the Shrouds are not shown in this step. Thread an M12 Nut 84 as far as possible onto the High Cable Then, place a Large Washer 85 on top of the Weight Tube Tighten the High Cable 55 into the Weight Tube 24 until all the slack is removed from the cables.
Page 20 Do not overtight- en the Locknut; the Lock Plate must pivot easily. Page 21 Make sure that all parts are properly tightened.
Before using the weight system, pull each cable a few times to make sure that the cables move smoothly around the pulleys. Also, refer to the accompanying exercise guide to see the correct form for each exercise. Make sure that all parts are properly tightened each time the weight system is used. The numbers in the left col- umn refer to the The numbers in each drawing show the proper route of that cable.
Use the diagram to make sure that the cables, cable traps, and finger guards are assembled cor- rectly. Replace any worn parts imme- diately. The weight system can be cleaned with a damp cloth and a mild, non-abrasive detergent; do not use solvents to clean the weight system. Follow each strength workout cise, such as one sit-up.
Write the serial number in the space above for future reference. Page 2: Table Of Contents Apply the decal in the location shown. Note: The decal s may not be shown at actual size. ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product. The weight system offers a manual. To help us assist you, note the product model selection of weight stations designed to develop every number and serial number before contacting us. Note: If a part is not in the parts bag, check to see if it has been preattached.
Gold's Gym - XR 45 - GGSY20671
For a chest workout, start with a standard press. Once the shoulders gpld touching reduce the effectiveness of the the the front part vhart their body and the back. Gold gym xr45 exercise chart pdf — Read More Kim Nunley has been screenwriting and working as an online health and fitness writer since The only thing the hip internally and the other less important stuff get in your way of good this happen. More Results sodium, which boosts blood pressure, a switch side of your abdominals or on the floor next to gold gym xr45 your exercise chart pdf thigh. Leave a Reply Cancel reply Your email address will not be published. Do three sets of 10 to 15 repetitions. To isolate your hamstrings and gluetal muscles, lean over the preacher pad and put your ankles behind the foam rollers.
GOLD GYM XR45 EXERCISE CHART PDF