After a general warm-up of about ten minutes on a cardio-training device, you can start the program by starting with 2 light warm-ups of 20 repetitions (2*20) at the bench press.
Then, for the following exercises, 1 warm-up series (1*15) will be sufficient.
As alternative movements, for the bench press you can do dips, front pulling to replace pulls, front bench press instead of dumbbell press, and thigh press if the squat does not suit you.
If you do not have the equipment, it is always possible to find a replacement exercise.
You can see that no charge is indicated. You will start with an easy charge that you master. Then, you will gradually add weight as you progress. See the article: The basics of training for more information.
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