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Time Interval Supersets: What Does Every 75 Sec x 6 Sets or Every 90 Sec x 6 Sets Mean?
Time Interval Supersets: What Does Every 75 Sec x 6 Sets or Every 90 Sec x 6 Sets Mean?

When supersets prescribe time intervals of 75 or 90 seconds x # of sets.

Written by Laura Campbell
Updated over a week ago

Time Interval Supersets are a form of prescribing exercises that incorporate breaks between sets of exercises. When reading these you will find the exercises of a particular superset determined by time. There are typically two different time interval periods given (:75 seconds and :90 seconds).

Here are examples of how a :75 second and :90 second time interval superset might appear in your program:

EVERY 75 SEC X 6 SETS

1) Regular Push Up @ 21X0 x 6-8 reps

2) Straight Arm Cable or Banded Lat Pull Down @ 30X0 x 12-14 reps

When you see a section of the daily workout with "Every 75 Sec x 6 Sets" you will do one exercise every :75 seconds. Any time remaining in the :75 seconds, after performing the suggested repetitions, is the amount of time you have to rest before moving on to the next exercise in the superset.

0:00 - 1:15 minutes / 6-8 Regular Push Up

1:15 - 2:30 minutes / 12-14 Straight Arm Cable or Banded Lat Pull Down

2:30 - 3:45 minutes / 6-8 Regular Push Up

3:45 - 5:00 minutes / 12-14 Straight Arm Cable or Banded Lat Pull Down

5:00 - 6:15 minutes / 6-8 Regular Push Up

6:15 - 7:30 minutes / 12-14 Straight Arm Cable or Banded Lat Pull Down

In this case, it will take you 7 minutes and 30 seconds to complete all 6 sets.

EVERY 90 SEC X 6 SETS

1) Right Arm Seated Filly Press @ 30X0 x 5-10 reps

2) Left Arm Seated Filly Press @ 30X0 x 5-10 reps

When you see a section of the daily workout with "Every 90 Sec x 6 Sets" you will do one exercise every :90 seconds. Any time remaining in the :90 seconds, after performing the suggested repetitions, is the amount of time you have to rest before moving on to the next exercise in the superset.

0:00 - 1:30 minutes / 5-10 Right Arm Seated Filly Press

1:30 - 3:00 minutes / 5-10 Left Arm Seated Filly Press

3:00 - 4:30 minutes / 5-10 Right Arm Seated Filly Press

4:30 - 6:00 minutes / 5-10 Left Arm Seated Filly Press

6:00 - 7:30 minutes / 5-10 Right Arm Seated Filly Press

7:30 - 9:00 minutes / 5-10 Left Arm Seated Filly Press

In this case, it will take you 9 minutes to complete all 6 sets.