French Fitness FSR90 Multi Functional Trainer Smith & Rack System Assembly Manual

Features

Thick steel barbell hooks with quick and easy height adjustment
Chrome/stainless steel used for most contact points (more scratch-resistant)
Adjustable/Removable Dip Handles
Thick steel barbell safety hooks with quick and easy height adjustment
Heavy duty cables and pulley
Extreme core trainer accessory
Multi-grip chin up bar with comfortable knurling
Quick and easy pop pin functional adjustment
Thick steel support plates
Weight plate storage
Storage holder for Olympic barbell
Smith Bearing Type: Linear
Adjustable safety catches for Smith Machine exercises

The Ultimate All-in-One Machine:

Smith Machine
Squat Rack
Functional Trainer
Landmine
Dip Bars
Pull Up Bar
Lat Pulldown
Jammer Arm
Leg Press
Bench (Optional)
Preacher Curl (Optional on Bench Attachment)
Leg Extension / Leg Curl (Optional on Bench Attachment)

Accessories Included

Stirrup Handles
Adjustable Dual Dip Bars
Lat Bar
J Hooks (Extends 4.5" From Cable Columns)
Bar Catches (Extends 16" From Cable Columns - Included in the Depth measurement of 65)
Landmine Attachment
86" Olympic Smith Bar
Lat Pull Knee Cushion (latches on to support you at the knees for lat pull downs)
Jammer Arms (Connects to Cable Columns to perform various arm / leg workouts)
Vertical Leg Press Plate

Tech Specs

Max Load (J Hooks): 550 lbs
Max Load (Bar Catches): 660 lbs
Max Load (Smith Bar): 600 lbs
Max Load (Plate Storage): 600 lbs
Max Load (Pull Up Bar): 1100 lbs
Weight: 992 lbs (450 kgs)
(2) 220 lb weight stacks
2:1 Ratio
Weight Stack Increments: 11 lbs (20) 11 lb Plates per side (Feels like 5.5 lb increments due to 2:1 ratio)
Cables extends 62"
Width (Inner Part of Cage): 48"
Width (Outer Part of Cage): 52"
Dimensions: 87 3/8"h x 88 1/8"W x 65"D (65" Depth is w/Bar Catches connected)
Dimensions w/Jammer Arms Fully Extended: 101.5" (Jammer Arms extend 56.5" from Cable Columns)
Bushing Type: Weights have Plastic / Nylon Bushings. Bronze bushings for the rest of the machine

Warranty

10 Years Parts, 1 Year Labor (Light Commercial)

Overview

The French Fitness FSR90 Functional Trainer Smith & Squat Rack Machine is a strength training equipment newly developed by French Fitness, combining the international and domestic markets. It has a smooth structure, beautiful appearance, firm connection, and small footprint. The various configured functions can achieve the effect of the whole body being exercised through comprehensive use of training. This product was put on the market at the same time in the international and domestic markets. It is one of the first-choice equipment for family fitness at home and abroad.

Safety Guidelines

Successful resistance training programs all share common characteristics: safety. When doing physical activities, there are some inherent risks in resistance training. Using the correct lifting method, correct breathing method, keeping the equipment in good working condition, and wearing appropriate clothing can greatly reduce or completely avoid the possibility of injury.

It is recommended that you consult a doctor before doing any exercise program. This is very important for people who are over 35 years old or had health problems before.
Warm-up must be done before starting exercise. Try to warm up your whole body before you start. It is important to warm up for the muscle groups you will use during the exercise. It is very simple to do. Just repeat a small amount of warm-up activities.
Use the right way. Focus on working out the muscle groups used in the exercise you are doing. If other muscles are also involved, you may need to re-evaluate the weight you want to lift. Using the right way also includes controlling the movement amplitude.
Correct breathing method. When in the eccentric phase of the muscles, inhale; when in the lifting process or in the centripetal phase of the muscles, exhale. Do not hold your breath during exercise.
Please wear appropriate clothing and shoes when exercising. Wearing loose and supportive sports shoes and comfortable and breathable sportswear will reduce the possibility of injury.
Keeping the equipment in good working condition is extremely important for the safety of resistance training programs. The wear of roller skates and cables should be checked frequently, and new ones should be replaced if necessary. The equipment should be lubricated in accordance with the manufacturer's instructions.
You should read and understand the content of all the warning labels on the equipment. Before use, the user must be familiar with the correct way of using the equipment.
Please keep your hands, feet, loose clothing, and long hair away from all moving parts.
Do not try to lift a weight beyond your ability.
Check the equipment daily for loose or worn parts. If you find a problem, do not use the equipment. Do not proceed until loose parts are tightened, or worn or defective parts are repaired or replaced.

Recommended Stretching Exercises

The pictures below show the correct postures for several types of basic stretching exercises. Move slowly when doing stretching exercises - don't move suddenly.

When standing during the toe-touching stretching exercise, bend your knees slightly and let the part above your hips lean forward slowly. When touching your toes down, stretch as much as possible to relax your back and shoulders. Maintain the posture and relax after counting to 15. Repeat the above movements three times. Stretched parts: your ligaments/inner knees and your back.
The ligament stretching exercise takes a sitting position with one leg extended forward. Place the sole of the other foot toward your body and place it on the inner thigh of the extended leg. Touch your toes as far forward as possible. Maintain the posture and relax after counting to 15. Repeat the movements three times for each leg. Stretched parts: your ligaments, low back, and inguinal canals.
During the calf/heel stretching exercise, stand on both of your legs with one behind the other, lean forward and put your hands against the wall. Straighten the leg at the back and keep the foot flat on the floor. Bend the leg at the front, lean forward, and move your hips toward the wall. Maintain the posture and relax after counting to 15. Repeat the movements three times for each leg. To further stretch the calcaneal tendon, you can bend the leg at the back at the same time. Stretched parts: your calves, calcaneal tendons, and ankles.
During the quadriceps stretching exercise, put one hand against the wall to maintain balance and grasp one foot backward with the other hand. Keep the heel as close as possible to your hips. Maintain the posture and relax after counting to 15. Repeat the movements three times for each leg. Stretched parts: quadriceps and hip muscles.
The inner thigh stretching exercise takes a sitting position with the soles of your feet facing each other and your knees turned inside out. Pull your feet as close to the inguinal canals area as possible. Maintain the posture and relax after counting to 15. Repeat the movements three times. Stretched parts: quadriceps and hip muscles.

Fitness Skills

Before you start the exercise

It is strongly recommended that you consult your doctor before starting any nutrition or exercise program. In order to avoid injury during exercise, please warm up and relax before exercise and after exercise. Each exercise time must be at least 60 seconds.

While exercising

Give yourself plenty of rest time between a series of fitness and exercise. Please breathe correctly throughout your exercise (take deep breaths, inhale through your nose and exhale through your mouth). To avoid injury to the spine, please maintain the correct postures. Please concentrate on exercising your muscles throughout your fitness process.

After exercise

Please take a day off after exercise to reduce muscle soreness and speed up recovery time. It is recommended that you continue to do some relaxing exercise after the strenuous exercise.

Don't forget to exercise your heart rate

For your overall health, any functional strength training program should include heart rate exercise, such as walking, running, or riding an exercise bike, to help you accelerate your metabolism and strengthen your cardiorespiratory function.

Diagrams and Parts

Main Machine Components

The French Fitness FSR90 features a complex structure with various components. Key parts include:

Squat (J) Hook
Arm exercising assembly
Reverse pedal group
Arm exercising with weight plates
Cantilever connecting rod
Smith safety group
Cable cross slide
Parts placement assembly
Pull-up handle
Smith hook
Ground barrel assembly
Lat pull knee cushion
High level leg press
Foot pedal assembly
Lanyard hook
Squat protection frame

Area occupied: 61" Depth x 86.61"W x 86.61"H

Net weight: 1146 lbs

Frame and Support Components

These parts form the main structure of the machine:

Bottom bending tube (left/right welding)
Back supporting tube weldment
Upper cross beam tube weldment
Hanging tube weldment
Middle riser (left/right welding)
Connecting rod weldment
Rear riser weldment
Upper supporting tube (left/right welding)
Cantilever connecting rod weldment
Counterweight upper supporting tube

Accessory and Adjustment Components

These parts are for adjustments and accessories:

Sign board plate
Shield
Small guard plate
Connecting rod connecting plates
Adjustable foot tube (left/right welding)
Adjusting sleeve tube weldment
Pulley piece weldment
Linear bearing sleeve weldment
Drop bar
Termination hook plate
Termination hook sleeve weldment
Pulling bar weldment
Steel rope cover plate
Drop bar sleeve tube weldment

Olympic Bar and Related Components

Parts related to the Olympic barbell functionality:

Olympic rod protection frame tube (left/right weldment)
Olympic rod training rack tube (left/right weldment)
Olympic rod hook weldment
Barbell rod connecting tube weldment
Adaptable connecting shaft weldment
Cantilever connecting block weldment
Adjusting wheel frame piece weldment
Cantilever barbell sleeve tube weldment
Barbell sleeve tube weldment
Foam support weldment
Foam tube weldment
U-shaped hanging bolt weldment

Handle and Cable Components

Components for grip and cable system:

Cantilever handle weldment (chrome-plated)
Elastic rope hanging hook (chrome-plated)
Hook plate (chrome plated)
F50 stainless steel adjustment tube (left/right)
019 guiding rod weldment
6010 Olympic Bar
Olympic barbell sleeve
Bearing steel
Lifting rod (with 15 holes)