Do upper twice a week; lower twice a week. The other 3 days are for rest.
For upper,
do 5 sets of a variation of a push up. Once you can do 20 reps, progress to the next variation.
Do 5 sets of a variation of a pull up. Again, once you can 20 reps, progress to the next variation.
i like to do sets like this: push/pull/push/pull/push/pull/push/pull/push/pull
you can easily do this in 30 min, and every muscle will get hit. Contrary to what broscience suggests, push ups (especially archers) can build a big