Workout Routines

The Detox workout plan 2.0

The five-day plan to regenerate your muscles and reignite your metabolism.

The Detox workout plan 2.0
Duration 60
Exercises 5
Equipment Yes

One, two, three too many. We've all been there.

Truth is: Alcohol is a diuretic, and diuretics cause dehydration. Dehydration reduces protein synthesis which hampers the body’s ability to build and rebuild muscle. Dehydration will also reduce performance in the gym itself.

In fact, alcohol consumption (especially on a regular basis) can actually lead to negative changes in the elements of muscle cells, according to a study published in The American Journal of Pathology. The study's findings suggest that alcohol can lead to impairment of skeletal muscle—as well as heart—function. 

What's more: Alcohol is a depressant. While your mood may seem elevated at party time, the following days can be filled with anxiety and jitters.

Sorry, see what we did there? Here's the plan to get your body (and head) back on track

How it works

This blend of strength and hypertrophy training, high-intensity interval training, and yoga will get you back to building muscle and firing your metabolism with moments that promote relaxation and a clear head.

Directions

You will work out five days per week, ideally Monday through Friday with Saturdays and Sundays as rest/recovery days. Complete workout one in the morning and workout two in the evening. Follow this program for 2-4 weeks.

If you like the idea of this plan, follow the original at mensfitness.com/detox

Day 1: Workout 1 Regeneration

Exercise 1.

Alternating Dumbbell Bench Press You'll need: Dumbbells How to
Alternating Dumbbell Bench Press thumbnail
5 sets
12, 10, 8, 10, 12 reps
-- rest

Exercise 2.

One-Arm Dumbbell Row You'll need: Dumbbells How to
One-Arm Dumbbell Row thumbnail
5 sets
12, 10, 8, 10, 12 reps
-- rest

Exercise 3.

Standing Dumbbell Flye You'll need: Dumbbells How to
Standing Dumbbell Flye thumbnail
5 sets
12, 10, 8, 10, 12 (each arm) reps
-- rest
Perform this exercise using just one arm at a time.

Exercise 4.

Bentover Reverse Flye You'll need: Dumbbells How to
Bentover Reverse Flye thumbnail
5 sets
12, 10, 8, 10, 12 reps
-- rest

Exercise 5.

Push Press You'll need: Barbell How to
Push Press thumbnail
5 sets
12, 10, 8, 10, 12 reps
-- rest
Perform this exercise with dumbbells.

Day 1: Workout 2 Reignition

Exercise 1.

Dumbbell Pushup W/ Row You'll need: Dumbbells How to
Dumbbell Pushup W/ Row thumbnail
-- sets
20 sec. reps
10 sec. rest
Repeat for 3 minutes total.

Exercise 2.

Jump Squat You'll need: No Equipment How to
Jump squat thumbnail
-- sets
20 sec. reps
10 sec. rest
Repeat for 3 minutes total.

Exercise 3.

Mountain Climber You'll need: Medicine Ball How to
Mountain Climber thumbnail
-- sets
20 sec. reps
10 sec. rest
Repeat for 3 minutes total.

Exercise 4A.

Handstand Hold You'll need: Wall How to
Handstand Hold thumbnail
-- sets
20 sec. reps
10 sec. rest
Repeat for 3 minutes total.

Exercise 4B.

Standing Hurdler Stretch You'll need: Bench How to
How To Do A Standing Hurdler Leg Stretch thumbnail
-- sets
20 sec. reps
10 sec. rest
Repeat for 3 minutes total.

Day 2: Workout 1 Regeneration

Exercise 1.

Reverse Lunge You'll need: Dumbbells How to
Reverse Lunge thumbnail
5 sets
12, 10, 8, 10, 12 reps
-- rest
Perform this exercise holding a set of dumbbells.

Exercise 2.

Goblet Squat You'll need: Kettlebells How to
Goblet Squat thumbnail
5 sets
12, 10, 8, 10, 12 reps
-- rest
Perform this exercise using a dumbbell.

Exercise 3.

Cheat Curl You'll need: Dumbbells How to
Cheat Curl thumbnail
5 sets
12, 10, 8, 10, 12 reps
-- rest
Perform this exercise using a barbell.

Exercise 4.

EZ-Curl Skull Crusher You'll need: EZ-Bar How to
exercise image placeholder
5 sets
12, 10, 8, 10, 12 reps
-- rest
Perform this exercise using a barbell.

Exercise 5.

Dumbbell Stepup You'll need: Dumbbells How to
Step-up to overhead press thumbnail
5 sets
12, 10, 8, 10, 12 reps
-- rest

Day 2: Workout 2 Reignition

Exercise 1.

Jumping Jack You'll need: No Equipment How to
Jumping Jack thumbnail
-- sets
20 sec. reps
10 sec. rest
Repeat for 3 minutes total.

Exercise 2.

Weighted Situp You'll need: Weight Plates How to
Weighted Situp  thumbnail
-- sets
20 sec. reps
10 sec. rest
Repeat for 3 minutes total.

Exercise 3.

Mountain Climber You'll need: Medicine Ball How to
Mountain Climber thumbnail
-- sets
20 sec. reps
10 sec. rest
Repeat for 3 minutes total.

Exercise 4A.

Kneeling Hip Flexor Stretch You'll need: No Equipment How to
Kneeling Hip Flexor Stretch  thumbnail
-- sets
20 sec. reps
10 sec. rest
Repeat for 4 minutes total.

Exercise 4B.

Walking Lunge You'll need: Dumbbells How to
Walking Lunge  thumbnail
-- sets
20 sec. reps
10 sec. rest
Lunge as close as possible to the ground. Repeat for 4 minutes total.

Day 3: Workout 1 Regeneration

Exercise 1.

Pullover/Triceps Extension You'll need: Barbell How to
Pullover/Triceps Extension  thumbnail
5 sets
12, 10, 8, 10, 12 reps
-- rest
Perform this exercise with a pair of dumbbells.

Exercise 2.

Incline Dumbbell Press You'll need: Dumbbells How to
Incline Dumbbell Press thumbnail
5 sets
12, 10, 8, 10, 12 reps
-- rest

Exercise 3.

Incline Dumbbell Row You'll need: Dumbbells How to
Incline Dumbbell Row thumbnail
5 sets
12, 10, 8, 10, 12 reps
-- rest

Exercise 4.

Incline Dumbbell Flye You'll need: Dumbbells How to
Incline Dumbbell Flye  thumbnail
5 sets
12, 10, 8, 10, 12 reps
-- rest

Exercise 5.

Arnold Press You'll need: Dumbbells How to
How To Do A Standing Dumbbell Arnold Shoulder Press thumbnail
5 sets
12, 10, 8, 10, 12 reps
-- rest

Day 3: Workout 2 Reignition

Exercise 1.

Burpee You'll need: No Equipment How to
Burpee thumbnail
-- sets
20 sec. reps
10 sec. rest
Repeat for 2 minutes total.

Exercise 2.

Mountain Climber You'll need: Medicine Ball How to
Mountain Climber thumbnail
-- sets
20 sec. reps
10 sec. rest
Repeat for 2 minutes total.

Exercise 3.

Jump Squat You'll need: No Equipment How to
Jump squat thumbnail
-- sets
20 sec. reps
10 sec. rest
Repeat for 2 minutes total.

Exercise 4A.

Shoulder Stretch You'll need: No Equipment How to
Shoulder Stretch  thumbnail
-- sets
20 sec. reps
10 sec. rest
Repeat for 4 minutes total.

Exercise 4B.

Kneeling Hip Flexor Stretch You'll need: No Equipment How to
Kneeling Hip Flexor Stretch  thumbnail
-- sets
20 sec. reps
10 sec. rest
Repeat for 4 minutes total.

Day 4: Workout 1 Regeneration

Exercise 1.

Bulgarian Split Squat You'll need: Dumbbells How to
Bulgarian Split Squat thumbnail
5 sets
12, 10, 8, 10, 12 reps
-- rest
Perform this exercise with a pair of dumbbells.

Exercise 2.

Sumo Squat You'll need: No Equipment How to
Sumo Squat thumbnail
5 sets
12, 10, 8, 10, 12 reps
-- rest
Perform this exercise with a pair of dumbbells.

Exercise 3.

Hammer Curl You'll need: Dumbbells How to
Hammer Curl thumbnail
5 sets
12, 10, 8, 10, 12 reps
-- rest

Exercise 4.

Dumbbell Kickback You'll need: Dumbbells How to
Underhand Kickback  thumbnail
5 sets
12, 10, 8, 10, 12 reps
-- rest

Exercise 5.

Dumbbell Front Squat You'll need: Dumbbells How to
Dumbbell Front Squat thumbnail
5 sets
12, 10, 8, 10, 12 reps
-- rest

Day 4: Workout 2 Reignition

Exercise 1.

Standing Elbow-to-Knee Raise You'll need: No Equipment How to
How To Do An Elbow To Knee Exercise thumbnail
-- sets
20 sec. reps
10 sec. rest
Repeat for 2 minutes total.

Exercise 2.

Weighted Situp You'll need: Weight Plates How to
Weighted Situp  thumbnail
-- sets
20 sec. reps
10 sec. rest
Repeat for 2 minutes total.

Exercise 3.

Pushup How to
Pushup  thumbnail
-- sets
20 sec. reps
10 sec. rest
Repeat for 2 minutes total.

Exercise 4A.

Cow/Cat Yoga Pose How to
Man does cat yoga pose thumbnail
-- sets
20 sec. reps
10 sec. rest
Repeat for 4 minutes total.

Exercise 4B.

Shoulder Stretch You'll need: No Equipment How to
Shoulder Stretch  thumbnail
-- sets
20 sec. reps
10 sec. rest
Repeat for 4 minutes total.

Day 5: Workout 1 Regeneration

Exercise 1.

Dumbbell Bench Press You'll need: Dumbbells How to
Dumbbell Bench Press thumbnail
5 sets
12, 10, 8, 10, 12 reps
-- rest

Exercise 2.

Dumbbell bentover row You'll need: Dumbbells How to
Dumbbell bentover row thumbnail
5 sets
12, 10, 8, 10, 12 reps
-- rest

Exercise 3.

Dumbbell High Pull You'll need: Dumbbells How to
Dumbbell High Pull thumbnail
5 sets
12, 10, 8, 10, 12 reps
-- rest

Exercise 4.

Pushup How to
Pushup  thumbnail
5 sets
To failure reps
-- rest

Exercise 5.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
5 sets
To failure reps
-- rest

Day 5: Workout 2 Reignition

Exercise 1.

Thai Plank You'll need: No Equipment How to
Thai Plank thumbnail
-- sets
20 sec. reps
10 sec. rest
Repeat for 2 minutes total.

Exercise 2.

Jump Squat You'll need: No Equipment How to
Jump squat thumbnail
-- sets
20 sec. reps
10 sec. rest
Repeat for 2 minutes total.

Exercise 3.

Pushup How to
Pushup  thumbnail
-- sets
20 sec. reps
10 sec. rest
Repeat for 2 minutes total.

Exercise 4.

Standing Hurdler Stretch You'll need: Bench How to
How To Do A Standing Hurdler Leg Stretch thumbnail
-- sets
20 sec. (each side) reps
10 sec. rest
Repeat for 4 minutes total.
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