The dictionary defines collate as a verb meaning to arrange items in a predetermined sequence. In printing, collate refers to putting pages of a document or other information materials in their proper order. Collating can be done manually.
Increase the weight lifted 2.5 to 10 pounds each week to increase your bench press between 10 and 40 pounds in a month. Perform heavy bench press at least once a week but not more than twice weekly on nonconsecutive days.
However, we havenât neglected strength: The incline bench press targets the chest even more intensely than the conventional flat bench press, and itâs easier on the shoulders. You can load it up and go heavy to give your pecs the maximum growth stimulus. DIRECTIONS. Perform this workout once per week, and give yourself at least two full days of rest before any extra shoulder training. Perform the exercises as straight sets, completing all the sets for one move before going on to the next.