[Five-O]

As far as integrating push ups....instead of doing the standard flat bench, incline bench then fly's etc......slide in push ups instead of one of the bench excercises once a week. Then, once every 3-4 weeks do only push ups for the week.

This approach will keep you in the ballgame for the PT test and still give you the size and strength the free weights provide. As a PT test approaches switch to PU only and you should be in the 90 point range easily. If you are looking for strength....substituting PU in one excercise (after your heavy lifts) will not hurt your bench and transitioning to PU every 3 or 4 weeks may help protect against shoulder injuries associated with doing heavy bench.

IMO you should not devote a whole day to arms unless you want to be a competitive body builder. Arms get worked well by doing bench, shoulders and back. Adding one or two arm excercises on one of your major muscle group days should be sufficient.