I'm 26, I weighed 135 pounds when I was benching 155, and I'm a female. My wrists are about as big around as some people's thumbs, which I cannot control. I put tons of focus into proper form, as I've had many injuries in the past. I now weigh 153 and am on my first week back in the gym after taking three weeks off of lifting because I had acute tricep tendinitis, caused by none other than pushing too much weight.
A typical chest & tri workout (once a week, 2-2.5 hours) consists of:
Decline Bench (15,10,10,10,15 [max weight ~175])
Tricep Overhead Two-Hand Dumbbell Press (20,8,8,8,20 [max 45])
Flat Bench (20,10,10,10,20 [max 135])
Close Grip Bench (20,8,8,8,20 [max 115])
Incline Bench (20,10,10,10,20 [max 95])
Tricep Kick-backs (20,8,8,8,20 [max 17.5])
Cable Fly (20,10,10,10,20 [max 20])
Tricep Rope Pushdowns (10,10,10,10,10 [max 40]) SUPERSET with:
Tricep Overhead Rope Extensions (10,10,10,10,10 [max 30])
Pec Dec Machine (30,10,10,10,30 [max 90]) SUPERSET with:
Pushups (Five sets to failure, minimum of 10)
The current workouts I've designed have me doing chest twice a week and back twice a week. My other chest day is a heavy chest day and much shorter which consists of:
Flat Dumbbell Bench (10,6,6,6,6 [max 60 each arm])
Incline Dumbbell Bench (10,6,6,6,6 [max 50 each arm])
Dips (5 sets of 12-15)
Incline Dumbbell Fly (20,10,10,10,10 [max 25 each arm])
Pec Dec (15,10,10,10,10 [max 100])
Decline Bench (10,10,10,10,10 [max 195])
I record all of my workouts in the green notebook in the photo below. My weights now are far less than they were a month ago (at least for arms and shoulders), as it's my first week back with lifting. Obviously, I have no idea what I'm doing, though...
Photos of the first time I hit 50#s dumbbells (for six) for flat bench a few months ago, and then another of what my shoulders looked like a few weeks before I got tricep tendinitis.
