The 3-way raise is a tough cookie, especially superset with a bench press. Your front delts will feel annihilated. To do one, perform 10 reps of a regular dumbbell front raise, then 10 reps of a dumbbell lateral raise, and finish with 10 reps of a bent-over rear-delt raise. All 30 reps equal one set.
Select weight that you don't have to put down. Your limiting factor will probably be the lateral raises. Trust me, you don't have to go very heavy to feel serious burn.