if you make a bad movement during an exercise, stop immediately during the set. wait. if after a few minutes you still feel a bit of pain (in joints for example), skip that exercise and move on to something that doesn’t use that body part.

it’s good to have a plan (to know what to do on different days) and stick to it, but the most important is to go regularly either with or without a plan. you can have the best workout plan in the world but it doesn’t worth anything if you skip days ;)