The Import and Export Wizard reachable via SSMS is quite handy to copy data to a test instance. In SSMS Object Explorer, right-click your source database, select Tasks, and choose Export Data...
Follow the Wizard to select your source and destination options. The option to save the SSIS Package that results from completing the Wizard can be helpful to automate repetitive data copying tasks.
There are no special teachers of virtue, because virtue is taught by the whole community.
--Plato