Bulking up for wrestling

    I know that bulking up and losing fat are kinda opposites but heres my situation. During the school year I was on the wrestling team and kept my weight around 125 even though I was more like 130. After the season ended I went away for 2 months and didn't really exercise and now I weigh 141-144 and I'm around 5'10. I'm a very thin guy and I don't see how I even gained that much weight as I'm still pretty thin. My main goal for next season is to just get as big as possible. But at the same time, if I did gain fat by sitting around I'm gonna want to lose that also. I don't know if it will come off during working out but if it doesn't I'm gonnna want to keep some running in my routine.
 
    As far as equipment, I have access to a gym Monday-Thursday and have a treadmill and a set of dumbells at home. I found this routine here just by looking around.
 
Monday- Shoulders
Dumbell Press - 2 sets for 8-12 reps
Arnold Dumbell Press - 2 sets for 8-12 reps
Lateral Dumbell Raise - 3 sets for 8-12 reps
Front Dumbell Raise - 3 sets for 8-12 reps
Dumbell Shrugs - 3 sets for 8-12 reps


Tuesday- Arms
Barbell Curl - 3 sets for 8-12 reps
Alt. Dumbell Curl - 3 sets for 8-12 reps
Hammer Curls - 3 sets for 8-12 reps
Lying Tricep Press - 3 sets for 8-12 reps
Tricep Pushdown - 3 sets for 8-12 reps
Seated Tricep Press - 3 sets for 8-12 reps

Wednesday- Legs
Squats - 3 sets for 8-12 reps
Leg Curls - 3 sets for 8-12 reps
Still Leg Dead Lifts - 3 sets for 8-12 reps
Standing Calf Raise - 3 sets 12 for reps
Seated Calf Raise - 3 sets for 12 reps


Thursday- Chests and Abs
Flat Bench Press - 3 sets for 8-12 reps
Incline Bench Press - 3 sets for 8-12 reps
Decline Dumbell Press- 3 sets for 8-12 reps 
Weighted Crunches - 3 sets for 12 reps
Leg Lifts -3 sets for 12 reps

Friday- Back
Bent Over Rows - 3 sets for 8-12 reps
Pulls Ups (Weighted) - 3 sets for 8-12 reps 
Deads - 3 sets for 8-12 reps
 
Now would this be good for what I want? Also, is there any way I could fit this into 4 days as thats all I have at the gym? And what about running? Should I still do that? Thanks so much.

If its for wrestling you want to gain as much strength as possible.  I did this workout below for about 4 months, it worked pretty good.  It was a 4 day stretch workout.  And before anybody says it.. this workout isn't "overtraining."  It is just a bit more intense then what the average guy who isn't serious about working out would do :-)


Monday - Chest & Triceps

Chest
Flat Bench Press - 4x5 using 85% of your max weight.
Incline Bench Press - 4x4 using 80% of max weight
Cable Crossover Chest Fly - 6x4
Pushups - 15x3 Do them REALLY REALLY slow

Triceps
Nosebusters - 6x3
Kickbacks - 8x3
Single Arm Tricep Pulldown (cable crossover machine) 8x4

Tuesday - Biceps & Abs

Biceps
Alt. Dumbell Curls - 8x3 each arm
Single Arm Cable Curls - 8x4
EZ Bar Curl - 6x4
Hammer Curls - 8x3

Abs
Abs are Abs... its all personal preference.  Nobody really knows what works with this muscle group to be honest.  Its the most controversial body part to train.

Wednesday - Back & Shoulders

Shoulders -
Front laterial raises - 6x4
Side Laterial raises - 6x4
Seated Military Dumbell Press - 8x4
Behind The head Military Barbell press - 6x3


Back -
Lat Pulldown (behind head)- 6x3 (go real slow)
Seated Row (don't use triangle, use a bar) - 8x3 (again real slow)
Pullups - As many as you can do, 3 sets.
Staning Rows (bent foward, back straight) - 10x4 (very slow again).

Thursday - Legs

Legs -

Squats (smith or free standing) - 5x4 (go low all the way down, don't cheat).
Calf raises - 8x4
Leg Extension - 8x4
Powerclean(more of a overall body exercise) - 4x4
Leg press - 6x3




This is a pretty hardwork out.  Its not overtraining, but its pretty much as far as you will get without overtraining. This was written by my Powerlifting coach who has one many many competitions, and traveled all over the world to lift, so he knows what he is doing.  My Highschool team did this workout for a while, and trust me, we all got stronger quick.  Make sure to increase your protien intake as you will need the extra protien to rebuild your muscles.  And keep this workout intense!  Do as much weight as possible on every workout with keeping decent form.  You need to find the right balance between form and weight.

Thanks for the reply. I should be starting tommorrow so I'll let you know how it goes. Also, if I don't have much time would it be ok to splitting my workup to the machine stuff at the gym and then doing the dumbells at home? Or should I really do everything at once. And what about running? Should I just keep on doing that every day? Thanks again.