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I should focus on specific muscle groups per session
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For what you are going for, I would say that this is probably exactly what you don't want to do. I have no idea what this test is like, but as a firefighter you want to be able to functionally use your body, even much more so than the average guy. This means training your muscles in the gym to work as they will when you will need them.
It's really difficult to know what he means, but I'd find a way to do a full body workout which uses mostly large compound movements and very few isolation exercises. Squats, deadlifts, rows, chins, dips, presses - and variations on all of them - these sorts of things.
What are you doing now (what exercises in what order)? I'm sure a lot of folks here would be happy to take a look at it and provide some advice.
