First of all stick to the basics - WHEY PROTEIN, MULTIVITAMIN, FISHOIL... your still 14 so I would wait for ANYTHING else.
1.To start you want to get your DIET down... so - Calculate your calories, than from their find out how much protein/carbs/fat you need
- Find/Create a meal plan from their
- Focus on 4 critcal eating times... so: Morning Nutrition, Pre-Workout Nutrition, Post-Workout Nutrition, Bed-Time Nutrition
2. Next you wanna get a solid routine down... I would stick to 3 days a week at 100% intensity focusing on building strength and there progressing, INTENSITY AND PROGRESSION are KEY!!! Ex. 3 day a week routine with three different phases.
Your working out on Monday(Day1), Wednesday(Day2), and Friday(Day3)
1)5x5 Warmup Phase(15-20mins) a) Cardio 5 mins
b) Acclimation Sets
2)Hypertrophy Phase(60mins) Day1: Legs/Abs Exercise/Sets/Reps Barbell Squats/2/5-7
Leg Press/1/5-7
Stiff-Legged Deadlifts/2/5-7
Lying Leg Curls/1/5-7
Standing Machine Calf Raises/2/10-12
Seated Machine Calf Raises/1/5-7
Rope Crunches/2/10-12
Swiss Ball Crunches/1/10-12
Day2: Chest/Shoulders/Triceps Flat Barbell Bench Press/2/5-7
Incline Dumbell Press/2/5-7
Wide-Grip Dips/2/5-7
Seated Overhead Dumbell Press/2/5-7
Standing Side Laterals/1/10-12
Cable Pushdowns/2/5-7
EZ-Bar Skull Crushers/1/5-7
Day3: Back/Biceps/Forearms Deadlifts/2/5-7
Overhand Chin-ups/2/5-7
Bent Over Barbell Rows/2/5-7
Barbell Shrugs/2/10-12
Barbell Curls/2/5-7
Seated Dumbell Curls/1/5-7
Barbell Wrist Curls/1/10-12
3) Cool Down Phase(5-10mins) - Stretching
Training Guidelines- 8 hours of sleep
- 3 days of training per week
- every set to muscular failure
- everything written down
Good Luck