^shouldve asked someone that wouldve helped dipshit
wow, more helpful friends. Thanks.
I am not a trainer or anything, but I just do a workout that a football player friend showed me a long time ago. It's basically the "push/pull" alternating thing Benja mentioned with 8-12 reps on everything. I start with the bench and lat pulls (don't know if this is the best combo, but those two are right next to each other in my gym and the row thing is all the way on the other side), just switching back and forth for 3-4 sets with no more than 20-30 seconds rest between each. Then do the same thing with shoulder press and rows (again, right next to each other). If I have more time, I may also do it with incline bench and upright rows. Then I do curls and tri pulls and then just alternate pull-ups/dips on the "assisted chin up bar" thing until I'm exhausted. Takes about 30 min.
Basically, just "super set" every exercise you do with the opposite motion. I've heard that isolated bicep/tricep exercises are kind of a waste of time (since you get better results from the other exercises that engage larger muscles groups) and that may be true but I like to do them.
And if you're only working out twice a week, I would just do upper one day and lower the other day. Also, I know nothing about lower body lifts.