Uploaded July 2023 | Updated September 2026, 3 days ago

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Time to get them shoulders jacked 'n juicy, courtesy of 639-pound bencher, Anthony Oliveira.

Anthony personally uses this 3-part superset on his secondary bench days to boulder up his shoulders to support heavy AF weight.

Let us get yoked...

3-4 ROUNDS
Partial Side Lateral Raise: 15 reps
Partial Rear Delt: 15 reps
Microband External Rotation: 15 reps per side

TIPS 4 SWOLENESS
Partial Side Lateral Raise
- Moderate weight
- Chest high
- Partial reps = not going all the way up... focus on pumping 'em out

Partial Rear Delt
- Moderate weight
- Lean forward slightly
- Partial reps = not going all the way up... focus on pumping 'em out

Microband External Rotation
- Use orange mircoband, or light resistance band
- Tie to a post just above belly button height
- Palm up, thumb out, elbow tucked

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