Well, I haven't been going to the gym for a while now but when I was going I was doing 3 sets of 10 reps with 150lbs (freeweight on a flat bench) and then 3 fast sets of 15 reps with 75lbs. I never did like benching that much though. My favorites were always the barbell and dumbell curls and the squats and leg presses (I have naturally very strong legs).
With dumbell curls, I would sit on an incline bench set to 45 deg. with my back against the backrest and do 4 reps of bicep curls then sit up straight and do 4 more and then stand up and do 4 all without a rest in between. Then I would do the same thing with the reverse curl and save the hammer curl for last without a rest period. I only did it with a 20 pounder, but believe me, that method grows your bi's like nothing else. They'll be screaming after two sets.
With the barbel curls I'd have 65 to 75 lbs and do 3 sets of 10 bicep curls and 3 sets of 10 reverse curls.
For squats I'll have a total of 275 and do 3 sets of 10 reps and for presses I'll do 3 sets of 10 reps of 450.
I'm 18 (soon to be 19), 5' 10" and weigh 200lbs. Man, I need to drop a few lbs. or just turn all that fat into muscle.
What!? 
When I used to lift weights, that's how much I used to squat! I think my max was high 300's(I remember trying 425 lbs, and dropping it. 
). Oh, yeah, my bench press......... 150 lbs. That was then. I probably would struggle doing 100 lbs, today.
