Great to see a post by a young lifter who’s go it right and who’s not asking to have a schedule critiqued where he trains arms, chest and abs 3 times a week and legs once with leg extensions
The following is a program I put a 16 year old on 6 months ago and he gained 8lbs in 10 weeks while losing 3 lbs of fat. He added 1/2 inch to his arms as well. Perhaps it helps you with programming your own schedule.
Incline Presses at 75 degree angle with dumbells alternated with,
Chin ups (grip width similar to incline press grip)
Bench PRess alternated with
Chest supported bent rows (grip width same as BP)
Snatch grip deadlifts (use straps and or hooks in the later sets)
Leg curls Poliquin style
Seated calf raises
triceps dumbell extensions
Monday and Tuesday all exercises 5 sets of 5 with 80% 0f 1Rm and 60 seconds rest between sets. Once 5 sets of 5 are possible with that weight, increase the weight.
Military presses alternated with
Pull ups (palms facing
Decline DB bench Presses alternated with dumbell rows
Deadlift off a 4 inch box
Seated leg curls
calf raises with barbell on back
tate presses (search for pic on this site)
Thursday and Friday reps were 3x8 with 90 seconds rest between sets. Weight increase only when 3 sets with 75% of 1Rm were completed.
Saterday he did the following at home with dumbells:
reverse wrist curls
DB shoehorn (for rotator cuff)
Hope this helps!
Good luck, you are off to a great start!