You understand that you can't get ripped (burn fat) and add mass at the same time right, just to see that is understood, you need to start lifting with heavy movements. Pick a few certain movements for each BP and work your weight up in whatever excercises you choose. Keep it simple
example:
Chest, Shoulders, tris : Incline/decline/Flat B-bell bench, military press, heavy dips, parrellel weighted dips, DB bench, upright rows, heavy DB flys, close grip bench, reverse grip press, overhead db press, Behind the neck raises-DB or b-bell, Skull krushers, clean and press.
Back n Bis: Deadlifts, powerclean, snatch, bent over Rows, 1 arm DB Rows, wide grip pull ups, pulldowns, DBpullover, seated cable rows, B-bell curls, db curls, hammer curls, incline reversed db curls, preacher curls-Db or b-bell.
Quads, Hams, n Calves: Squat- a must, front squats, lunges, legg press, hack squat, stiff legged deads, quad extension, iso leg curls, seated and standing calf raises, legg press calf raises, donkey calf raises, lower cable ham extension, Glute ham raise, weighted step up, all types of plyometrics including sprints.
Keep in mind those are just examples of exercises that you could pick if you wanted to do 3 WO a week like you said. By no means are these all the exercises for each muscle, nor are they necessarily the ones you should be doing, except squatting. There are MANY more that you can take advantage, I just tried to give you an idea of some basic heavy movements that you can do. You should not do every exercise i listed in one training session. Pick one or two heavy movements, prefferably ones that do not recruit the same muscles fibers but instead hit the muscle a bit differently. After you pick some heavier movements, pick a few lighter movements that you can use to supplement the heavier ones by isolating a certain part of the muscle, use them in conjuction with each other. Almost all of those movements can be changed with different grip, or stance, or can be used to isolate one side of the body, or whatever else you want to so with them. This allows variety to be immplemented in your routine without even changing the exercise. Like I said though, you are young and you just need to build the foundation of the house before you start detailing it, right. Learn the movements and the correct way to perform them, then work your weight up, and most importantly , ...EAT EAT EAT. Hope that helps a little.
