Monday:
Dumbbell bench press
Warm up 1 x 15 reps
3 sets of 8 reps
Incline dumbbell press
3 sets of 8 reps
Dumbbell squats
4 sets of 10 reps
Alternate dumbbell curls
3 sets of 12 reps
Dumbbell Pullover
3 sets of 12 reps
Ab Crunches
4 sets of 15
Wednesday:
Arnold press
Warm up 1 x 15 reps
3 sets of 10 reps
Alternate front dumbbell raises
3 sets of 12 reps
Dumbbell rows
3 sets of 10 reps
Dumbbell stiff legged deadlifts
3 sets of 12 reps
Ab Crunches
4 sets of 15
Friday:
Dumbbell deadlifts
4 sets of 12 reps
Incline dumbbell press
3 sets of 10 reps
Dumbbell Lunges
3 sets of 12
Alternate dumbbell curls
3 sets of 12 reps
One arm dumbbell extensions
3 sets of 12 reps
Ab Crunches
4 sets of 15
But i created my own routine where i workout every single day bu different muscles, since im 15 should i train 3 times a week or if i want to gan serious mass stick to my other plan
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3 responses so far ↓
1 G M //
Your best off with 3-4 times per week, muscle recovery is as important as working out.
And if you want to build mass you really should be eating a shit load of protein - chicken, eggs, pasta and get some protein powder which also helps with recovery.
2 sex is good //
two question
why are your reps so high?
and
whats up with the dumbells?
3 Mayan Fox //
It’s a little messy to tell you the truth.
That said though if I was training you I would ask if you were completely new to resistance exercise. If you are then any exercises in any order are okay to a point. This is because you are still familiarising yourself with a completely new way of life. For your first few weeks of exercise you should be testing things out (always ensuring correct techniques of course), and (this may sound a bit odd) developing a relationship with your surroundings. That way you can learn what exercises really ‘do it’ for you.
I started lifting when I was 16 and would often train 5 days a week. It worked well for me. The one point I would make though is that if you do decide to train 5 days a week, because you’re young I would advise training each muscle group only once a week. As you get older and more ready to ’step up’ and make some big gains, start training each muscle group twice a week.
Lastly (sorry about the long response - I’m pretty passionate about it:), I’m wondering why the different ranges of reps between exercises. Any amount of rep range will aid in hypertrophy but generally speaking you aim for 5-8 for mass strength, 12-15 for toning and muscularity, 15 + for endurance. If you want it all then work out a program where you will work on different goals on different days rather then being all over the place (forget the 15+ if you’re after Mass).
I said lastly before but honestly lastly
- look up and learn about various forms of technique and exercise that will really help spice up your work-outs such as Peak contractions, Drop Sets, Super Sets, and my favourite, Plyometrics!!
Enjoy yourself!! (Fetch this answer was long!!!)