there is a lot to learn about lifting. mostly, there are just a lot of variations on everything. the basic idea is pretty simple.

Here are some starters.

-IMO, 3-4 sets of 8 reps is standard. When you are just getting started and the weight is light, 10 reps is fine.

-I typically do each muscle once a week, and I do 3-4 exercises per muscle. An hour a day 5 days a week accomplishes this. IMO, twice a week is way too often. When you're starting out and the weights are lighter, it will probably be easier to lift more often. Soreness is the main determiner. Pretty much don't lift if that muscle is sore, and its probably best to wait a day after it stops being sore to lift. Lots of people are so eager to gain strength that they try to work each muscle too often and it will slow you down/halt your progress. its a marathon not a sprint.

-I obviously recommend the way I do things, one muscle per day once per week. Doing chest/triceps or back/biceps on the same day is fine also. there are other options too.

-As far as starting weights, just pick a weight that seems too light, do it ten times, and see how you feel. Ultimately your goal is you should be struggling/unable to do 3-4 sets of 8 reps. then, when you can do them, you move up, and repeat. To start, just try to find something that you can do and makes you tired but you can still do 8-10 reps of. (BTW, always do 3-4 sets. reducing reps is ok when you move up in weight, but if you're doing less than 5-6 reps per set, move down in weight.)

-Here are some guesses at starting weights given your description of yourself. bench, do the bar (45lbs) 10 times, see how it feels. ~65-85 lbs is probably a good place to start at. for bicep curls, ~20 lb dumbells is about right. military press (shoulder), ~65 lbs. bent over row (back) ~30 lbs. Those weights are just ballparks to help you get started. You can probably use them as a ballpark for other exercises of the same body part also. I can go into what exercises i like also if you want.