Even though the track workouts are called "Track Workouts" we are still engaging our muscles at those workouts with body weight movements.
I am also not neglecting the weights. I am lifting weights in a gym 4-5 days a week.
Here is a 'QUICK UPPER BODY' Dumbbell Workout. Do as many rounds as needed. I have a post explaining '21s' if you need a little help understanding.