How do I use a weight bench?

1

Ok I know this is a stupid question but here goes.

Where I live (not UK) we've just started a 16 day total lockdown where we're not allowed to leave our own property for any reason (no shops or businesses open).

I'm 100% not a gym-goer, obviously, but I do move around quite a lot for work and am already feeling like I'm seizing up a bit.

I've been given a weight bench thing like the picture and some hand weights but I'm not sure how to use them . I've tried googling but not having much luck. I'm looking for a 20 minute or so routine that I can get into to keep everything moving.

Any ideas of things to do or places to look?