I said this in another thread but for progression, I use the method of progressive overload. You can mess around with the speeds, advance quicker when it really is easy and slower when it's hard, but this is what I'm doing now that I'm hitting weights that are getting a bit difficult. For dumbbels, I will do 3 sets of each workout. Let's say I start on curls at 35 pounds. I start by doing 3 sets of 8 reps, and each day I come back, I add one rep. So it would be like this

Curls: 35 -8, 35- 8, 35-8

Day 2: curls - 35 - 9, 35 - 8, 35-8

Day 3: 35 - 9, 35 - 9, 35- 8

I do this until I hit 3 sets of 12, then I start transitioning to the next weight. The transition looks like this

Day 1: 40-8, 35 -12, 35 - 12

Day 2: 40-8, 40- 8, 35 - 12

And so on.

As far as choosing workouts, I'll list mine off. I workout 6 days a week and split between 2 days.

Day 1: deadlift, bench, squat, rows

Day 2: curls, tricep push down, reverse fly, chest fly, shoulder press, shrugs, upright rows

You could probably drop Upright Rows and chest fly and get this all done in one day although it'll be a whole lot. Alternatively, you could do that but switch out squat and deadlift and alternate days