Gold's Gym XR45 Exercises

The Gold's Gym XR45 is a workout machine consisting of six workout stations to allow for a full-body workout. The stations include a high and low pulley, a chest/fly combination, a multi-position lat bar, a rolled preacher pad and a four-leg developer. The machine provides up to 210 lbs. of resistance to ensure you are able to increase the workload on your muscles over time and continue to make progress.

Chest Fly

Sit on the station with your back on the seat. Place your feet flat on the ground. Extend your arms, leaving a slight bend in your elbows and grab the two machine handles. Stick your chest out and roll your shoulder back and maintain this position throughout the exercise. Pull your arms inwards while squeezing your chest. When the two handles are almost touching, return back to the start.

Wide-Grip Lat Pulldown

Grab the multi-position lat bar with a wide overhand grip and put your thumbs over the bar. Sit down on the station with your feet flat on the floor. Pull the lat bar down towards your chin while slightly leaning back. Focus on contracting your back muscles while lowering the bar. Once the lat bar is near your chin, return the bar back up to the initial position.

Preacher Curl

Sit on the station and put your feet on the ground. Grab the handles with an underhand grip and place both elbows on the preacher pad. Curl your arms up towards your shoulders and flex your biceps at the top of the movement. Slowly lower your arms down to the starting point.

Leg Extension

Sit on the machine seat and place the front part of your lower legs under the roll leg developer. Lift your lower legs up by extending your knees in a controlled fashion, making sure to focus on contracting the quadriceps muscles. Do not lock your knees out at the top of the motion. Return back to the start by bending your knees.

Leg Curl

In an upright position, place your right ankle under the roll leg developer, and your left leg on the floor. Put your hands in front of you on the machine for support. Pull your right leg up towards your hips by bending your right knee and flexing your right hamstring muscles. Slowly lower your right lower leg by extending your right knee. After completing your target number of repetitions, repeat the exercise with the left leg.