There are lots of good programs out there and many of them are outlined on the boards. I think the main thing is focus on big compound lifts. Squats, benches, rows, push presses, cleans etc.. Deadlifts are a great exercise but not necessary IMO,the lower back gets a lot of indirect work. I would suggest something like this
Monday-Bench Press, Dips, DB press, CG bench press
Wednesday- Squat, Leg Curl, Standing Calf Raises
Friday- Chins, Push Press, DB Rows. Pullovers
3-4 sets pyramid up in weight. That should get you in and out rather quickly and still hit all the major muscle groups. At 130 you are pretty light. I would eat 5-6 meals a day and not do any cardio for a while because it sounds like you have no fat to burn. Just my .002.