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.
1 Do 15 bench dips. 2  Complete 15 lunges with each leg. 3  Run 400 metres at 5k pace again (if you are a swimmer or cyclist, see step 1). 4  Repeat steps 2 to 13 one more time (for two circuits in all), and then cool down with about 15 minutes of light jogging, swimming, or cycling.