FRENCH FITNESS FSR90 User manual

FF-FSR90
ASSEMBLYMANUAL
MULTI FUNCTIONAL TRAINER SMITH & RACK SYSTEM
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•Thick steel barbell hooks with quick and easy height adjustment
•Counter balance system for smith bar
•Slanted at a angle for smith which allow more natural movements
•Chrome/stainless steel used for most contact points (more scratches-
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
•Ultra smooth smith machine movement and solid steel tubing
•Weight plate storage
•Adjustable safety catches for Smith Machine exercises
•Storage holder Olympic barbell
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 Stacks Feel Like 110 lbs
per side due to pulley ratio)
WARRANTY
•Lifetime Parts and 1 Year Labor Warranty
FEATURES
ACCESSORIES INCLUDED
•Cables extends 62"
•Weight Stack Increments: 11 lbs (20) 11 lb
Plates
•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
•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
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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: safe. 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.
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Overview

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The pictures below show the correct postures for several types of basic stretching exercises. Move slowly
when doing stretching exercises - don't move suddenly.
1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
Recommended Stretching Exercises

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 s econds.
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.
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Recommended Stretching Exercises
Fitness Skills

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Arm
exercising
assembly
Squat (J) Hook
Cable cross
slide
Parts placement
assembly
Reverse
pedal group
Arm exercising
with weight
plates
Cantilever
connecting rod
Free training
handle
Single and parallel
bars hanging parts
Smith safety
group
Foot pedal
assembly
Lanyard
hook
Lat pull
knee cushion
Pull-up handle
Smith hook
Squat
protection
frame
Ground barrel
assembly
Area occupied:
61" Depth x 86.61"W x 86.61"H
Net weight: 1146 lbs
High level
leg press

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Bottom bending tube (left
welding)*1
Ｂｏｔｔｏｍ ｂｅｎｄｉｎｇ ｔｕｂｅ （ｒｉｇｈｔ ｗｅｌｄｉｎｇ）*１
Back supporting tube weldment*2
Upper cross beam tube weldment*1
Rear riser weldment*2
Middle riser [(right welding)*1
Middle riser (left welding)*1
Hanging tube weldment*1
Connecting rod weldment*1
Upper supporting tube (left
welding)*1
Upper supporting tube (right
welding)*1
Counterweight upper supporting tube*2
Cantilever connecting rod weldment*1
Paint Parts

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Paint Parts
Sign board plate*1
Ｓｈｉｅｌｄ＊２
Small guard plate*4
Connecting rod connectting plates*2
Adjusting sleeve tube weldment*2
Pulley piece weldment*2
Linear bearing sleeve weldiment*2
Adjustable foot tube left welding*1
Adjustable foot tube right welding*1
Pulling bar 1 weldment*1
Drop bar*1
Termination hook plate 2*4
Termination hook sleeve weldment,
1 on each side
Drop bar sleeve tube weldment*1
Steel rope cover plate*4

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Paint Parts
Cantilever right weldment*1
Cantilever left weldment*1
Foot pedal weldment*1
Inverse pedal weldment*1
Olympic rod protection frame
tube right weldment*1
Olympic rod protection frame
tube left weldment*1
Olympic rod training rack
tube 1 weldment*1
Olympic rod training rack
tube 2 weldment*1
Olympic rod hook weldment*2
Parallel bar tube
right weldment*1
Parallel bar tube
left weldment*1
Foam support weldment*1
Foam tube weldment*1
Barbell rod connecting
tube weldment*1
Adaptable connecting
shaft weldment*1
Cantilever barbell sleeve
tube weldment*2
Barbell sleeve tube weldment*4
Cantilever connecting
block weldment*2
Adjusting wheel frame
piece weldment*2
U-shaped hanging bolt weldment*1

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Hook plate (chrome plated)*2
Cantilever handle weldment (chrome-plated)*2
Elastic rope hanging hook (chrome-plated)*2
φ19 guiding rod weldment*4, length: 1775
F50 stainless steel right adjustment
tube*1, length: 1880
F50 stainless steel left adjustment
tube*1, length: 1880
Bearing steel*2
6010 Olympic Bar*1
Olympic barbell sleeve*2
(length: 415)
Lifting rod*2 (with 15 holes)
Paint Parts

Installing Step 1 Exploded Diagram
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Installing Instruction
1. Connect the left riser (11) to the left bottom tube (1) using M10*90 outer hexagonal bolts, and fasten with M10
lock nuts.
2. Connect the right riser (12) to the right bottom tube (2) using M10*90 outer hexagonal bolts, and fasten with
M10 lock nuts.
3. Connect the counterweight guiding tube (5) to the left bottom tube (1), and connect the counterweight guiding
tube (5) through the left bottom supporting tube (3) with M10*20 hexagonal bolts.
4. Connect the counterweight guide tube (5) to the right bottom tube (2), and connect the counterweight guiding
tube (5) through the right bottom supporting tube (4) with M10*20 hexagonal bolts.
5. Install the shock absorber (6), counterweight bottom piece (7) and counterweight top piece (8) to the
counterweight guiding tube (5) successively.
6. Connect the lifting rod (9) to the counterweight top piece (8) tightly. Install the adjusting wheel frame (10) on
top of the lifting rod (9).
7. Install the fixing guiding tube (13) to the counterweight guiding tube (5) and fasten it with M10*20 hexagonal
bolts.
8. Connect the left riser (11) with the left riser (11) and the right riser (12) with M10*70 outer hexagonal bolts,
and fasten them with M10 lock nuts.
9. Connect the upper crossbeam tube (14) to the left riser (11) and the right riser (12) with M10*70 outer
hexagonal bolts, and fasten them with M10 lock nuts.
10. Install the rear riser (15) on the left bottom tube (1) and right bottom tube (2) with M10*90 outer hexagonal
bolts, and fasten them with M10 lock nuts.
11. Connect the rear riser (15) to the fixing guiding tube (13) using M10*70 outer hexagonal bolts, and tighten
with M10 lock nuts.
12. Use M10*10*70 hexagonal bolts to pass through the rear connecting tube (16) and the rear riser (15),
connect with the pendant tube (17), and fasten with M10 lock nuts.
Installing Step 1 Assembling Diagram
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Installing Step 2 Exploded Diagram
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Installation Instruction
1. Connect the adjusting sleeve tube (19) to the adjusting tube (18).
2. Install the adjusting tube (18) on the left bottom tube (1) and right bottom tube (2) with M10*70 outer
hexagonal bolts, and fasten them with M10 lock nuts.
3. Connect the adjusting tube (18) with the upper horizontal tube (14) with M10*70 hexagonal bolts, and
tighten with M10 lock nuts.
4. Connect the pulley frame (20) with the adjusting sleeve tube (19) using the rotating shaft (21), and fasten with
M10 hexagonal bolts.
5. Install the hook plate (22) on the left riser (11) and right riser (12) using M10*90 outer hexagon bolts, and
fasten them with M10 lock nuts.
6. Connect both sides of the upper crossbeam tube (23) with the upper cross tube (14) using M10*70 outer
hexagonal bolts, and fasten with M10 lock nuts.
7. Connect the sandbag hook (24) to the upper crossbeam tube (23), and fasten it with an M8 lock nut.
8. Connect the hanger tube (25) to the rear riser (15), and fasten with M10*20 hexagonal bolts.
Installing Step 2 Assembling Diagram
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Installing Step 3 Exploded Diagram
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Installation Instruction
1. Connect the Olympic barbell hook (26) to the Olympic barbell (25) and fasten with M8 inner hexagonal
bolts.
2. Insert the sliding rod (27) into the shock-absorbing pad (6), safety hook (29), shock-absorbing pad (6),
Olympic barbell fixing sleeve (28), and sliding rod fixing sleeve (30) successively.
3. Connect the Olympic barbell fixing sleeve (28) with the Olympic barbell (25), and connect the sliding rod
fixing sleeve (30) with the upper cross tube (14), and fasten them with M8 inner hexagonal bolts.
4. Connect the Olympic barbell sleeve (31) to the Olympic barbell (25), and fasten with M12*30 inner
hexagonal bolts.
Installing Step 3 Assembling Diagram
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Installing Step 4 Exploded Diagram
Installing Step 4 Exploded Diagram
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Installation Instruction
1. Connect the bolt end of the steel rope (32) to the adjusting sleeve (19).
2. Disassemble the ball end (34) of the steel rope (32), and pass it through pulley (33) B, C, D, E, F, G, H, I, J
in turn, and install the ball end (34) of the steel rope at point J.
Steel rope length: 7758mm
Installing Step 4 Assembling Diagram
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Installing Step 5 Exploded Diagram
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Installation Instruction
1. Pass the M10*90 outer hexagonal bolts through the connecting decorative plate (37), upper
corss tube (14), rear riser (15), and connecting decorative plate (37) respectively and fasten
with M10 lock nuts.
2. Pass the M8*20 outer hexagonal bolts through the guard (35) and fix them on the left riser (11)
and rear riser (15) respectively.
3. Pass the M8*20 outer hexagonal bolts through the labeling plate (36) and fix it on the rear riser
(15).
Installing Step 5 Assembling Diagram
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