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Mainly compound movements squats/dead lifts/bent rows/military presses/chins/bench presses/dips..............if you really want to add muscle training back/glutes/legs are where you can pack on size. Training with heavier weights and lower reps 5-8 will build size and add strength.

No disrespect but at your age I would slowly work in adding free weights and take your time adding weight to your exercises and make sure to use proper form. You can do deadlifts in a safety rack from just below knee level basically rack pulls a lot safer in the long run as it is not like you are competing.