As a warm up I usually just do 5mins of bike, then for each exercise i gradually increase weight... I was under the impression that its better to just stretch post-workout.
Bench:
30kg*8, 40kg*5, 50kg*3, 60kg*3, 65kg*3, 70kg*2, then work set around 75-77.5kg 3*8.
Overhead press:
30kg*8...