Day 1: Upper -
Dumbbell Chest Press. 2-4 sets, 6-15 reps.
I recommend experimenting with set and rep counts for a little until you find what works best for you/what you prefer. Try to focus on the mind-muscle connection with your chest instead of your shoulders/arms/anything else doing the majority of the work. Full range of motion for nice deep stretch at the bottom.
Dumbbell Rows. 2-4 sets, 6-15 reps.
My preference is on a bench as your program recommends, but split stance is a close 2nd. I love rows and always try to go as heavy as I can. Only time I drop the weight generally is if i'm low energy or am forced to use lighter weights but I just never feel like I get as much work when i'm using lighter weights and higher reps (probably 90% mental, 10% not pushing myself quite as far as I do with the heavier weights).
Dumbbell Tricep Extensions. 2-4 sets, 6-15 reps.
I find it easy to get sloppy with the form on these and start using muscles other than my triceps so I always have to focus on making sure it's my triceps doing the work. Lighter weights and higher reps might be better on this one than going heavier and closer to 6 reps but again, comes down to personal preference and what clicks best with you.
Dumbbell Shoulder Press. 2-4 sets, 6-15 reps.
I prefer doing these standing myself as opposed to sitting or kneeling. Keep core engaged, can cheat a bit on the last couple reps by partially using your legs if needed.
Dumbbell Bicep Curls. 2-4 sets, 6-15 reps.
Can pick your poison on the variation, hammer curls, regular bicep curls, concentration curls, etc. I'd recommend mixing them all in, maybe on different days, because they'll all work slightly different muscles.
Optional: 2-4 sets of dumbbell lateral raises if you feel like you need to add them in.
Core finisher:
High Plank Dumbbell Pull-through. 10 reps.
Get into high plank position, one dumbbell close to stomach level and off to one side. Grab dumbbell with opposite arm and pull it to the other side of your body, while keeping it around your stomach region (don't want to pull it up around your chest). Focus on keeping your core engaged and maintaining a good plank. The difference you'll feel in your core when doing these right vs wrong is massive, or at least it was/is for me. You want a weight that is heavy enough that it's hard to move but not so heavy that you start hurting your shoulders or your form falls apart as you struggle to move it.
Low Plank Jacks. 20 reps.
Low plank position, resting on forearms. Keep forearms/hands seperated, focus on keeping core engaged. Hop your feet out and in like you're doing jumping jacks.
Rest 30seconds to 1 minute, repeat the pull-throughs into low plank jacks 2 more rounds. No rest between the 2 exercises, just between the rounds.
Day 2: Lower -
2-4 sets Squats, 6-15+ reps
Not sure what all you have access to and what level you're at with squats so this can vary. I only have access to dumbbells so I mostly do goblet squats although sometimes i'll do normal dumbbell squats even though it's a bit awkward just to get the higher weight lower reps in every now and then. The downside to dumbbells instead of barbells is that you are way more limited weight-wise but honestly as a beginner/even early intermediate that's probably not a real issue unless you're aspiring to powerlifting. Proper technique, slow eccentrics, and other small tricks can still get you quite a good workout with just some 'light' dumbbell weight.
2-4 sets Forward or Reverse Lunges, 6-15 reps
Not sure if there are any meaningful differences other than getting your body used to going either forward or backwards so i'd probably work on both unless you have issues with one (if so, it'd probably be with the forward lunges). I prefer going a bit lighter for more reps on lunges usually so that I can really focus on proper form and feeling it and to make balance etc. less of an issue but I do mix in some nice heavy sets on occasion.
2-4 Sets Stiff-Legged Deadlifts, 6-15 reps
Can do sumo or normal stances, can use one heavy dumbbell held with both hands, can use a dumbbell in each hand, however you prefer/whatever your current level allows. Can also mix in one legged deadlifts if you want.
If you're still feeling like you need a bit more after these you could add in a couple sets of bench step-ups (lateral or normal) with moderate/heavy weight, bench toe taps (stand on bench, one leg comes off and you squat down slowly to touch your toe to the ground. Goal is slow and controlled to just barely tap the floor, not stepping down heavy with all your weight. I like to do these without weight so I can really go slow and because it takes a solid amount of balance), lateral lunges (I hate these but they're good to do) squat jumps, standing long jumps, glute bridges (with or without weight) or anything else really.
Core burnout: 3 rounds
30 seconds bicycle crunches, 30 seconds flutter kicks, 30 seconds rest.
Day 3: Upper -
2-4 sets Dumbbell Chest Flies, 6-15 reps
2-4 sets Dumbbell High Rows, 6-15 reps
Gotta go quite a bit lighter than low rows/normal rows on these. Elbows stay out closer to shoulder height, basically just a reverse version of a chest press. Works more rear delts/traps than lats. Upper back matters too!
2-4 sets Your Choice of Pushups, 6-20 reps
I'd recommend either power push-ups (clapping pushups but you don't have to clap, just explode up enough that you can pull hands off the ground) if you can do them fine, and if not then either hand-release pushups or explosive pushups (nice slow eccentric and then explode up hard, just without actually taking your hands off the ground). Main focuses on mind-muscle connections, maintaining your core and nice proper form, and slow eccentrics with powerful concentrics.
2-4 Sets Upright Rows, 6-15 reps
Optional - 2-4 Sets Your Choice Biceps Curls, 6-15 reps
Core Burnout - 3 rounds
30 seconds double crunches (I like to hold the weight
this way), 30 seconds supermans, 30 seconds rest.
Day 4: Cardio/rest -
Rest day, can do cardio if your heart so desires, especially if you aren't throwing in cardio after the workouts on the normal days.
Day 5: Upper -
Repeat day 1. Can mix-match core exercises of choice.
Day 6: Lower -
Repeat day 2. I'd swap the order though and do deadlifts first and squats last (because fatigue should be impacting your later sets, whichever exercise it ends up being. This way both get some priority work). Can mix-match core exercises of choice.
Day 7: Cardio/rest --
2nd rest day/cardio day, whatever your body needs/heart desires.
