I'm 14, 160 pounds, 5'8Regular: 180, 10 reps, 3 sets. I do circuit training some days and strength training other days. Circuit is high rep, normal weight and strength training is high weight. max out at 200, 3-5 reps, all depends.Close Grip: 190 pounds 10 reps, 5 sets. Incline: 160, 10 reps 3 sets.incline close grip: 170, 10 reps 5 sets.I don't do benching as much anymore. i've increased it but realized to do different tricep workouts to get arms stronger, i don't need high weight to become a good fighter, high rep, circuit training and quick strength is what I need.I do more fighting training and conditioning anyways, but weight training is important.