[RWebb]

a teenage male is already on steroids - don't add anything artificial (except maybe protein powder)

Roman situps - it's what all the smoke-jumpers did while the rest of us partied

your best bet is to take a college course in wt. training and talk to your instructor

one tip: don't neglect flexibility training

tip #2 - don't neglect the small muscle groups; e.g. dumbells, not just barbells, and not just machines