Get yourself on a 5x5 program bro. Google the 5x5 program and you will find numerous variations of it. it can take a bit of re reading to get the concept but its the best way to build a base quickly. It focuses on the big compound lifts to grow your whole body.
The training forum guys can really help you nail it down 100%.
But you want to be doing Squats, Deadlifts, military press, bench press, bent over rows (pendlay style)
Dont worry about your arms bro...they will grow.
Let me warn you about one thing bro.....DO NOT get into the trap of letting the test make you stronger and just adding as much weight as you can lift each week. Your tendons, joints and connective tissue will not be able to keep up. I know this first hand as I was a jackass in my 20's and now get 100-150 small dextrose injections in my rotator cuff tendons every 3 months or so.
Get into a shoulder warm up routine every day you do chest, shoulders, back ect before you lift. It will add apx 20 minutes to your gym time but it will save you alot of hassle later in life and it will keep your rotator cuff muscles and tendons strong. 10-15 minutes of brisk walking on the treadmill at a 2-3 degree incline will get blood flowing in every spot in your body. Then do a shoulder warmup. Save the stretching for POST WORKOUT!!!!! Pre workout stretching can lead to injuries.
...and to elaborate on not lifting too much too soon....if your doing flat barbell bench this week with say, 135 for 4 sets of 10 and next week your strength shoots up then instead of going ape shit with the adding weight add another set or two or do higher reps.
ALWAYS be a stickler for FORM!!! If your not 1000% sure how to do a movement youtube it and make sure.
I would also make a strong recommendation bro, if your going to stick with the test, drop it to 250mg wk. Its your first time. I promise if you train and eat correctly you will gain 20 pounds minimum on just 250mg wk. Then when your ready for a second cycle you can run 375 mg and grow well off it. Then later on when its time for cycle 3 you'll hit 500mg and guess what...still be growing.
500mg has become the standard. I, and many of us vets feel its double whats needed to grow. My first cycle was 250mg wk. It blew me up like crazy. I wouldnt steer you wrong bro. ( i think you know that by now)
...and dont worry about hitting things twice a week for now. I know once a week seems like nothing but in a 5x5 program its totally enough. Big compound movements like deadlifts, squats ect...work EVERYTHING. So all muscle growps will get work more than once a week.
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