Hey Dan, welcome to the forums. Sounds like a lot of the info you're looking for can be found in either the links in my sig, or specifically these threads:
Designing training routines by Cowpimp
I would give that info a few reads, let it sink in, then see if you can answer your own questions. They contain some great info on how to workout properly. Once you're done with those theres a wealth of other stickied threads, and articles on training/diet/supplements on the main IronMagazine.com website.
Any problems post in this thread again for clarification