Cedric McMillan is a current IFBB professional bodybuilder. He won the Arnold Classic in 2017 and has dominated the scene since becoming a pro in 2013. McMillan’s physique is heavily concentrated on his upper body, with arguably one of the most impressive chest muscles in the sport. So what does Cedric McMillan’s workout routine look like? And how can you train like the man himself? Let’s find out.
Olympia athlete and professional bodybuilder Cedric McMillan didn’t always have the physique of a Greek god. He was once an overweight child who was teased and bullied by his classmates. But Cedric was determined to turn his life around, and with hard work and dedication, he eventually became one of the most successful bodybuilders in the world. So what’s his secret? What does Cedric McMillan’s workout routine look like?
For starters, Cedric trains six days a week, typically spending two hours in the gym daily. He typically starts his workouts with light cardio to warm up his muscles, followed by a series of weight-training exercises. Cedric diligently works on his legs and back, the two most important areas for bodybuilding success. He also focuses on compound exercises that simultaneously work for multiple muscle groups, such as squats and deadlifts. By following this intense workout routine, Cedric achieves excellent results.
Current Stats
|
Height |
6’1” |
|
Weight |
140 kg |
|
Age |
43 |
|
Birthday |
17 August 1977 |
|
Body Type |
Body Builder |
|
Accolades |
American IFBB professional bodybuilder and United States Army Instructor. |
Workout Principles
As any fitness enthusiast knows, there is no shortage of workout programs. However, not all programs are created equal. Cedric McMillan’s workout principles are hard to beat when it comes to getting results. McMillan, a former Mr. Olympia contestant, emphasizes heavy lifting and compound exercises.
He believes these exercises are the best way to build muscle and strength. According to McMillan, isolation exercises such as bicep curls waste time. Instead, he urges lifters to focus on activities that work for multiple muscle groups at once, such as squats and deadlifts. By following McMillan’s principles, lifters can expect significant gains in size and strength.
Workout Routine
Cedric Mcmillan is a world-renowned bodybuilder who has won numerous titles, including the Arnold Classic. Unsurprisingly, his workout routine is intense and requires a great deal of dedication. Mcmillan typically works out six days weekly, focusing on one muscle group daily.
In addition to his regular weightlifting routine, Mcmillan also runs thrice daily; this rigorous workout schedule has paid off, as Mcmillan is now considered one of the best bodybuilders in the world.
This is his exercise schedule:
Monday – Chest
Cedric McMillan performs a chest program on Monday, performing four different exercises with an average of 12 repetitions.
Cedric McMillan’s chest exercise is as follows:
- 4 sets and 12 reps in each set of Pec deck flye
- 2 sets and 12-15 reps in each set of Cable crossovers
- 3 sets and 12 reps in each set of Low incline dumbbell flye
- 1 set and 20 reps of Incline barbell press
Tuesday – Back
McMillan performs a back routine on Tuesday that consists of a total of 4 different exercises.
Cedric McMillan’s back routine is as follows:
- 2 sets and 12 reps in each set of Barbell row
- 2 sets and 12 reps in each set of Lat pulldown
- 2 sets and 12 reps in each set of Cable pullovers with one arm
- 2 sets and 20-25 reps in each set of Hyperextension
Wednesday and Sunday – Rest
Cedric McMillan takes a day off on Wednesday and Sunday.
Thursday – Shoulders
He performs four different exercises with an average of 3 sets every Thursday.
The Cedric McMillan shoulders exercise follows:
- 1. 2 sets and 2 reps in each set of Smith machine press
- 2. 3 sets and 12 reps in each set of Cable Lateral Lift
- 3. 3 sets and 12 reps in each set of Lat pullover with bent overhead
- 4. 4 sets and 12 reps in each set of Dumbbell press forward
Friday – Legs
Cedric McMillan’s leg routine is as follows:
- 3 sets and 12 reps in each set of Quad leg extensions
- 3 sets and 12 reps in each set of Seated leg curls
- 2-3 sets and 12 reps in each set of Lying leg curls
- 5 sets and 10-12 reps in each set of Machine calf raise
Saturday – Arms
McMillan performs a four-exercise arms routine on Saturday.
Cedric McMillan’s arms routine is as follows:
- 3 sets and 12 reps in each set of O’head cable extension
- 2 sets and 20 reps in each set of Standing barbell curl
- 2 sets and 20 reps in each set of Concentration curl
- 3 sets and 12 reps in each set of Decline lying triceps
Diet
Cedric McMillan is a bodybuilder who knows the importance of a healthy diet. This nutritious meal helps him to recover from his evening workout and prepare for the next day. Cedric can fuel his body and reach his fitness goals by following this healthy diet.
Here is his diet:
1. Breakfast
- Oats
- Eggs
- Banana
2. Snack
- Protein Shake
3. Lunch
- Chicken Breast
- Rice
- Spinach
4. Dinner
- Steak
- Sweet Potatoes
- Kale
5. Snack
- Protein Shake
6. Snack
- Steak
- Salad
Supplements
When it comes to staying fit and healthy, bodybuilder Cedric McMillan has tried just about everything. In addition to following a strict diet and workout regimen, he also takes a variety of supplements to ensure that his body is getting all the nutrients it needs. Here is a look at some of the daily accessories that Cedric McMillan consumes.
First on the list is protein powder. Cedric McMillan generally prefers whey protein, as it is quickly absorbed by the body and helps to build lean muscle mass. In addition to protein powder, Cedric McMillan also takes Creatine Monohydrate.
This supplement helps to increase energy levels and improve recovery time after workouts. For pre-workout energy, he takes caffeine pills and fish oil capsules to support joint health. These are just a few of the many supplements that Cedric McMillan uses as part of his fitness routine. He has achieved outstanding results by carefully selecting supplements that work well for his individual needs.
Summary
Cedric McMillan is a professional bodybuilder. He has won the Arnold Classic and other competitions. McMillan’s workout routine focuses on compound exercises that simultaneously work for multiple muscle groups. His workouts are short but intense, and he often does cardio after his weightlifting sessions.
