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.
Find out why you shouldn't be copping out of your chest workout! When most women approach their trainers with their results wish list, they hope for a firmer stomach, shapelier glutes and thinner thighs. Keep your reps within the 8-to-10 range for bench press and incline bench press. 2  For flyes, take it up to 10-to-12. 3  2-to-3 sets of each exercise will be perfect for strength gains. 4  Any more or less may not produce the results you want. 5  For compound lifts like the bench press, rest one minute between sets.