Although I don't really think your plan is the optimal way to build muscle...to answer your question directly...it seems you have already hit all the muscle groups....so the resulting factor would be to use Friday for whatever muscle groups are weakest...and target them for a 2nd workout.

what should i change to be more effective?

proper resting

alright, since wrestling started, all my lifts have gone down (obviously, ive had to cut weight, no working out cuz nn for muscle mass) but i still want to run a bit to get my bf% down,, the only problem with this is that i dont want my lifts to suffer due to this, theres only a week left in wrestling so i only have a week to go before i can work out again, but at the same time, when its all over, i dont want my bf % to go back up from inactivity

in short:

how can i cut down all the fat
keep my lifts up
stay in better shape over all

after the summer is over i want (major goal) to get into the 1000 pound club at school, and i want to be in shape doing it, itl be hard with no muscle mass from cutting

(also, i have horrible forms with squat/deadlift, any way you could give me tips or something to help)

thanks

You're the genius of course...decide for yourself?

Throw some squats in your program, you will be king of forums.

1 major muscle group per day followed up by a small muscle group of either abs, forearms, or calves split into 5 workouts a week. (obviously you will have to work calves on legs day and a seperate day in order to get 2x of each small muscle group per week).

example:

mon- chest/abs
tues - back/calves
weds - shoulders/forearms
thurs - legs(including calves)/abs
friday - arms(including forearms)

cardio after workouts if necessary.

reply to mine via pm if you would please

Ow damn it damn it damn it.

Just did 1/2 mile of jogging. Feels like someone put a knife in my calf, and slid it down the whole thing. Guessing I should stop doing legs (squats etc) for a while? Legs are my better part of body in terms of strength (not necessarily endurance), so I wouldn't mind resting 'em for a while.

YES obviously haha...do NOT press yourself in areas where you feel INTENSE PAIN!!

Ice is your friend.

Okay, thanks very much. I'm going to head over to Rite Aid and get a few re-usable heat/cold packs.