Meta Dev HUB Upload with additional assets help

SO im trying to upload my game to AppLab.  This is one of the first few times I've done it and I've hit the file size wall.

Ive found i need to pull my assets out into assetbundles as well as my scenes.  but im not sure how to then upload them with it. Theres no real information on this and im not good with command line stuff ( though can follow clear instructions when explained ) . Then theres how to load them back in once thats all worked out.

Would someone mind just guiding me through the process?