Well it depends what your defense level is, and what type of monster you will be fighting. So for example if you were to train on Varrock guards the best armor to wear would be a plate body(no chain mail), plate legs, full helm and boots of that armor type(depending on what armor set you are wearing) because swords use stabbing attacks, and plate armor has very good defense against stabbing attacks. The ideal weapon would be a mace, because varrock guards wear chain mail which is weak against maces as it has low crush defense.
Please apply this to other monsters, as the varrock guard was just an example.
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Proselyte armour.
Black d'hide if your a member, green d'hide if you're not.
Full Rune is the current best melee Armour for free to play characters.
The best armour to wear depends on the combat style you're using. If using melee, Dragon armour is the best, Black dragonhide armour is the best for ranged, and Grifolic armour is the best for magic. Using the wrong style armour for the wrong class will lower your accuracy.
the best armour for free to play players is the new corrupt dragon armour. The stats are just like the dragon armour except the corrupt dragon armour is for free players (non-members)