The Gold's Gym XR 45 is a home exercise machine. While Gold's Gym is a well-known gym franchise, Icon Health and Fitness manufactures gym machines using its name and other brands, such as Freemotion, Weider, Reebok and iFIT. The XR 45 features over 200 lbs. of resistance weight and five exercise machines in one. Walmart almost exclusively carries the Gold's Gym line and as of November 2010, and sells the XR 45 without shipping for $277 online.
Chest Station
The XR 45 features a grouped chest press and fly station which both exercise the chest and use the shoulder muscles for assistance. To perform the chest press, sit on the seat your head resting against the backrest and push your arms forward while griping the machine's arms. To perform the fly, use the same position as the chest press, but press your elbows against the padded area on the machine's arms.
Leg Station
Next to the low pulley is the leg station where you can exercise your hamstrings and quads. To perform a leg extension for your quads, adjust the leg lever using the pin and move the leg padding to the downward position. Sit in the chair and place your feet under the padding next to the low pulley then push or kick your legs forward and slowly bring them back. To perform a leg curl for your hamstrings, move the leg padding to the upward position. Sit in the chair and place your feet over the padding then pull or curl your legs back toward the chair.
Preacher Station
To use the preacher station, attach the curl bar or ankle strap attachment to the low pulley cable. While sitting in the chair, reach over the preacher station and grab the accessory you attached. You can then perform bicep curls and reverse bicep curls with your elbows rested on the preacher station.
Low Pulley
The low pulley uses the curl bar or one-handed ankle strap attachment and there are several exercises you can do while standing. You can perform standing curls and reverse bicep curls using either accessory. If you use the lat bar while standing, you can pull the bar up toward your chest while you move your elbows to the sides of your body to exercise your shoulders. If you keep your elbows straight while pulling the bar up, it will work your trapezius muscles between your neck and shoulders.
High Pulley
Most exercises on the high pulley come from attaching the lat bar. You can perform a lat pull-down exercise to build your upper back or latissimus dorsi muscles. Sit on the seat with your back on the back rest and pull down on the lat bar with wide arms. If you keep your arms close and move the cable up and down, it will work your forearms.
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