Cedric McMillan: Deltoid, Back & Leg Workout

Posted on 13 January 2014

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Cedric gives us his workout in detail - Part 1

IFBB Pro Cedric “Big Mac” McMillan has one of the best X-frames in the business and one of the most classic physiques seen in years— with a combination of height and sweeping, round muscle bellies that swell of impossibly small joints. This active duty U.S. Army soldier, husband and father busted his hump in the gym, day in & day out. In Part I of this exclusive online training feature, Cedric tells us how he improved key areas like shoulders, back and legs, all while maintaining a waistline you would expect on a man of 165 pounds— not 270 like Big Mac is onstage.

 

Back Routine

Exercise 1)Pulldowns or Pull-ups

 3 sets x 12 - 20 reps

 

Exercise 2)Seated Cable Rows or Barbell Rows

 3 sets x 12 reps

 

Exercise 3) Left Lat One-arm Seated Incline Cable Pulldowns

 2 or 3 sets x 12-20 reps

(my left side is a bit smaller than my right, so I do these every other workout). I got this idea from someone on the Internet. Yo’, if you read this and you know who you are, thanks for the idea! Put an incline bench in front of a high pulley with the back of the bench toward the pulley. Use a ring to grip with the weak arm. Sit on the bench. The pulley should pull your arm up and toward the back. Then you execute a variation of a one-arm pulldown.

 

Shoulder Routine*

Exercise 1) Side Lateral Raises3 sets x 30 reps
(using a weight that has to be “rest-paused” in this manner— 12-18, 5, 5, 3, 3, 1, 1 reps. Sometimes I use a weight that has to be rest-paused more than what I listed, in order to get around 30 reps.)

 

Exercise 2)Steering Wheels (created by Rich Gaspari)

 2 sets x 25-40 reps

(I do 20 reps to each side, which makes 40 reps). A 45-pound plate is held with arms down and hands on either side. As it’s raised, the plate is rotated 90 degrees, so in the top position (arms parallel to the floor) one hand is on top and the other is on the bottom. The direction of rotation (left hand on top or right hand on top) is alternated with each rep.

 

Exercise 3) Dumbbell Presses

 2 triple drop sets x 12 reps each

 

Exercise 4) Dumbbell Partial Side Lateral Raises

 2 sets x 35 reps

(rest-paused if needed)— remember this is a very partial movement, like 4-6 inches, and remember to squeeze each rep for a split second.

 

Exercise 5) Rear Delt Dumbbell Swings

 1 set x 60 reps

Lying on an incline bench, grab two heavy dumbbells and do 60 reps like a swing from the start position to about 12 inches outward.

 

Exercise 6) Rear Delt Dumbbell Partial Raises1 set x 30 reps

 

Exercise 7)Rear Delt Dumbbell Raises

 1 set x 10 reps

squeezing each contraction
*Thanks to “youngitalianstallion” from the MD Forums for this workout!

 

Leg Routine

QuadsExercise 1) 3 Giants Sets of:
Leg Extensions
12-20 reps to failure.

 

Leg Press

 12-20 reps to failure.

 

Walking Lunges

 40 steps

(no additional weight— this allows me to do the reps slow, and focus on the quads).

 

Leg Extensions1 set x 20 reps

 

HamsExercise 1) Seated Leg Curls, Stiff-leg Deadliftssuperset 3 sets x 12 reps.

 

Exercise 2) Single-Leg, Lying Leg Curls

 2 sets x 20 reps

 

Training Split*

1. Shoulders
2. Quads
3. Back/traps
4. Chest
5. Arms
6. Hams
Calves are done every third day.*I will plug my rest days in whenever I felt like I needed it— say, for example, I wasn’t able to sleep or eat properly due to work demands.Discuss Cedric McMillan in the No Bull Forum

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