Help with this work out plan?

That's a lot to cover, but just for some basic thoughts and ideas. You don't always necessarily need a spotter when doing bench press. Do a weight that you're comfortable with and know you can handle or if it comes too it then there's one trick you can do. If you're trying to max out or whatever the case then find a power rack and use the bars as a safety net. With a little hunch in your back, you can lower the weight on the bars by simply straightening out and lowering it on. That's generally a good idea for flat bench press though, not incline ( i guess you could pretty easily, but i've never done it. ). Use dumbbells for incline if you're nervous..

Honestly.. Theres a lot great exercises on this workout regime, but there's endless list of variations you can do for each body part. If you're stuck then simply go on YouTube and search for different things. There's a ton of actually well qualified people who can give you advice on different routines.

If not, then going back to what i was saying.. It may be a little more dangerous, but seriously just do weights that you are comfortable with and you'll be fine. Focus on higher rep ranges of around 6-12 and go for size and save strength training with heavy weights when you have people to spot you.