Rows, curls, pull ups, straight leg deadlifts, shoulder presses, shoulder flies, 3 range shrugs [8reps on the backside 8 on the nuetral position and 8 in the front] .(All pulling and shoulders)
Generally stay with compound movement in all areas of lifting to start with a main pull (DL or Rack rows) and move down with rows, shrugs, and finish with pull-ups then curls.
Stick with Squats and variations or Leg Presses for legs. Leg extensions generally do nothing for you. Leg curls do help, but do them at the end of your workout and don't substitute them for another excersise. Just add it on.
Keep Heavy on the Main Lifts and go for about 8 reps 3-4 sets on the others. That is the range for wrestlers, becase we already have great conditioning.