Warmup
Do a set of each move below, but with no added weight.
Workout: Upper Body
The muscles in your upper body recover faster than those in your legs and butt, so you're ready after just one day off from strength training to hit your arms and back again. Focus on your movements, maintaining control throughout each exercise, so you really feel those muscles work. Do three sets of 12 reps of each move. (For the single-arm row, that means three sets on each side.)
Cooldown
Three to five minutes of static stretching and breathing exercises.