Heres how I would program an U/L split with dumbbells only

sub5incel125

sub5incel125

I do this for me
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Upper A
Incline dumbbell bench
Bent over rows/or chest supported rows(Elbow flare at 45°)
Preacher curls
Overhead extension
Lateral raises
Lower A/B(I do the same exercises for lower a and b)
Laying hamstring curls(lay on a bench and put a dumbbell I between your legs)
Bulgarian Split squats
RDL/or SDL
Dumbbell squats(just hold dumbbells and squat)
Calf raises
Upper B
Incline Curls
Overhead extension
Neutral Grip rows
Chest Flies
Rear delt flies
Shoulder press


Not posting as much I still hate this place
 
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