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I have been weight lifting for two years now but have stopped due to being so busy.
Here is my situation:
I am foriegn exchaging right now. I walk 2~3 miles every　school day. I wanted to try for wrestling when I come back my senior year along with some other sports. I have been eating lots of meats, having protien bars daily. I know good nd well that useless without a lifting routine.
My #1 goal is to build up my strength. Mainly around the arms.
Can someone give me a good workout for twice a week?
Help is really appreciated.
Here is my body build:
I did bulk lifting. Like every other foolish teenager, I focused on my curls only. Which now got me well, nice biceps and not much else.
I am around 65 kilograms and 172 centimeters tall.
That puts my BMI at 22%
My max bench ever was 170
I attached a picture so you have an idea of what my current state is.

Attached Images

SA410020.jpg (28.7 KB, 57 views)

It is not in the program but in the food you eat. To increase strength you mainly have to focus on low reps. Pick one main exercise for each musclegroup and do 5-6 sets of 3-6 reps. Then you pick 2-3 extra exercises for each musclegroup and do 2-3 sets of 8-12 reps. That should do it.

By the way, are you looking for a 2-split or a full body workout?

And, yeah, you gotta eat a lot of food. Beef, chicken, milk, rice, beans, oatmeal and so on.

That was pretty stupid of me to forget..
I would like to focus on my upper body. My legs are get plenty of exersize.
The biggest focus is on strength along with toning my chest, back, and arms.

If you are looking to put on size up top, then work your legs also. It increases your GH production. There are many, many reasons to work legs....even if you don't care about the lower half of your body.

Protein bars can be good. You should be getting most of your protein from whole foods though. Compound lifts and eating are what will be putting on size for you. Squats, dead lifts, bench press, etc. Look at some of the routines in the training forum. Pick one and stick with it. Read the "How to Bulk" thread in the nutrition forum. I don't know if there are any twice a week workouts. You should be doing total body workouts if you're only going to lift twice a week.

Someone else could probably give some advice about what routine might work well...although I think you'll have to make something up if you're only lifting twice a week.

Here is an idea:

Mon:
Squats 4X8
Bench Press 4X8
Rows 4X8
Bicep/tricep (low volume)

Thur:
Deadlifts 4X8
Military Press 4X8
Pull ups 4X8
Bicep/tricep (low volume)

Ross definitely made a good point about working the legs in order to improve your upper body. Squat to grow.

Whole foods are the way to go. I only drink the shakes pre and post-workout.