Lay on your back, with your knees bent and your feet flat on the floor. It's better to get a lighter workout when starting out than to cause yourself a shoulder injury by starting with weights that are heavy.
While doing heavy compound exercises are going to fatigue other muscles, it looks as if the split you are using should not effect arms too drastically.
Your stance may have something to do with your knee trouble?
When you perform two strength training exercises in a row with no rest in between, this will reduce the amount of weight you can handle, particularly in the second movement.
With a 2-1-2 count one set should take you 50 seconds.
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