Need help transfering my things

[ry126]

So I currently have an iPhone 3GS from at&t and am getting the 5 tomorrow from Verizon. I used to always sync my current phone to my old laptop (which I still have) but now have a new one. I’ve transferred all my songs and apps and such to my new laptop. I’ve also backed my phone up on my new laptop but have never synced because I was too afraid. So now I need to figure out the best way for me to transfer my old things to my new phone. Any help would be great!