Hey guys I’m a 15 year old teen, weighs 122 lbs and 7-9% body fat. I’m looking to build some muscle mass and get toned. I need a list of exercises and how many reps I should do, and also a recommended diet plan. Please be specific. Thanks.

Please look at this video from YouTube to get an idea of how I skinny I look like now and how I want to look like.
http://m.youtube.com/watch?v=3hUuiczC6zg