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.
Incline Bench Press: 2 sets of 12 reps (24 total reps) Total Workout Volume For Chest: 48 reps. - Ideal Workout Volume! The total number of reps performed is 48 (24 plus 24), which is within the ideal volume range (30-60reps) for larger muscle groups. - Ideal Number of Sets and Reps! 3 sets of 8 reps and 2 sets of 12 reps are both within the ideal rep/ set range for muscle gain (see step three). And thatâs the end of this article.