buddy...i need to give you some advice. and im not trying to be a smart ass, or discourage you in any way. at the top of the page, between "customize" and "testosterone" there is the search function.
for certain things youll want to search the entire site and just see what comes up. for things that you remember seeing in an actual artile, change it so that it only searches articles.
anyway, you need to stop treating this all like some huge chemical equation that you cant figure out how to balance, and read some things. BUT you also need to understand that once you find something that is geared towards your goals, you need to STOP and give it a chance to work.
for example, youre not going to be able to do Chad Waterbury's Total Body Training (TBT) and Christian Thibaudeau's (sorry if thats misspelled, going from memory) HSS-100 at the same time. While they are both very good programs, they work off of basically opposite training parameters.
for the time being, stop asking questions. it almost sounds like youve read too many muscle magazines.
either post a question asking "what's the best routine on T-Nation to _________ (fill in goal here. ex: gain mass, increase strength, increase endurance, increase sprinting speed, etc.)" and then use the search function to find the routines that people tell you about (remember, search within articles, not the whole site), or go to the section that has all of the authors listed, pick an author, and start reading. You'll soon find an author that you seem to connect with, and then just start reading their stuff.
But REMEMBER: pick ONE routine and give it a month or so and try it out, DO NOT try and incorporate different parts of different routines, at this stage you will definitely fuck that up.
and btw, if you give a routine a try for a week, and you hated it since the first day, theres no need to give it the month, that routine probably isnt the one for you. the routine for you is going to be the one that has you trying new things, busting your ass in the gym to where you feel very accomplished after your workout, but you dont hate it such that it makes you want to stay out of the gym.
if you find a routine that makes you hate going to the gym, sticking with it is probably doing more harm than good, because its fucking with your motivation. while it may be an awesome routine for those that can stick with it, its just not for you.
lastly, i personally did that muscle and fiction "king kamali's delt routine" and "chris cormier's arms routine" and everything else they advertised, 20 sets for arms and all of this crap. it didnt work for me. not that it doesnt work, it just wasnt the time for me. i was trying to isolate and anhilate everything. dones cant grow muscle.
point being, this is the point where i make my own personal suggestion to you: Chad Waterbury's Total Body Training. go to the search, click "search site" then on the right top drop box, change it to "articles" and type in "total body training". should be the first thing that comes up.
heck, i think i have the link somewhere around here...