I 13 years old. I play football for my middle school team. I would suggest asking for help from a coach who is knowledgable in good lifting form.
Proper form is critical and is much more important than weight.
I would suggest twice a week for 3 sets with reps around 15 or so. Bench press, chins, overhead press and curl. Add push ups and crunches. Avoid leg work for now. I'm trying to get my bench press from 306 to 365 pounds.