Start with a thorough warm-up, including dynamic stretches and mobility exercises for the shoulders, hips, and core. For the workout, aim for a steady pace and break up the movements as needed to maintain intensity. Consider partitioning the bench press and shoulder to overheads into smaller sets to avoid burnout. If you do not have access to a GHD machine, substitute with ab-mat sit-ups or another core exercise that challenges your midline stability. Remember to focus on proper form and technique throughout the workout, especially with the bench press and shoulder to overheads. Scale the weight down if necessary to maintain good form. After completing the workout, cool down with light cardio and stretching, paying special attention to your chest, shoulders, and legs. The goal is to build strength and endurance while preserving the intended stimulus of the workout.