Current training. What I do, which really doesn't mean anyone else should do it. No trying to give suggestions to the best training plan for anyone else.
Been doing some DB training of late. DB workouts have a way of insuring balance to both side of the body, as far as strength and development goes. Coordination is another benefit as well as timing to a lesser degree. Athletes and even the casual weekend warriors can find value in taking them seriously in training. And for me, breaks up my workout pattern of using only the Olympic bar, etc, etc.. Some of the old time strongmen hoisted unbelievable weight in DB lifting, as the record books suggest.
Workout lower body.
1...DB Step ups
The height is just a bit above knee level. (just to note, step ups are not the same as one legged squats...one reason is that more leg bicep is involved due to the stretch) 3X10-12 reps
2...One handed SLDL (Stiff Legged Dead Lift). DB gripped from the floor and finished when at a standing position. Alternate hands from set to set. Do not round the back, try keeping the spine/back in a flat straight up position. People have back problems usually because one side is dominate over the other....not an equal balance of strength and of flex. 3X10-12 reps
3...Jumping Squats. A tough exercise if not familiar with doing it. These are jumping squats while sitting on the edge of a bench. Start from that sitting position, with a slight pause of 1 to 2 seconds between each rep. This is a athletic drill , usually done from the low frog position (not on a bench). This version begins from the bench sitting position. As you progress, try holding light DB's in each hand. Though most guys just use bwt. This is a very explosive exercise, and can affect the total lower body (calf's greatly also) muscle and strength development...and fairly fast. 3X10-12 reps
Upper body
1...DB See-Saw presses. DB's in both hands. Press one hand up and as lowering from the top position, begin pressing the opposite hand up...see-saw fashion. A true delt builder. Keep the arms as close to the head as possible. at top position 3X7-9 reps.
2. DB Hi-pulls,doing one are at a time .... switch to the other arm for the next set. elbows out wide. 3X7-9 reps.
3...DB Pullovers..bent arm version. 3X7-9 reps
4...DB lateral raise.. Slight cheat at start and elbow bent a bit. A too straight elbow will put way too much stress on the elbow it's self..... one side at a time, holding onto a solid object for support. (when getting into heavier DB's you will find the need for support from the free hand) for better focus)
Lower body one day. The next workout day (usually two days between) than the lower body...alternate from workout to workout. No special reason for the 7-9 rep range...just something I like to do. Legs seem to respond with higher rep range (10-12) though not the 20-25 rep range when doing something like breathing squats, etc)
Good Luck..