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Cedric McMillan’s Workout Routine

Cedric McMillan, sometimes referred to as the “Black Arnold”, is an IFBB professional bodybuilder most notably recognized for his classic physique. He manages to bring a lot of size while keeping an X-frame, along with a tight midsection. Here is his workout split, along with his workout routine.

Training Split:

1. Shoulders
2. Quads
3. Back/traps
4. Chest
5. Arms
6. Hams

Cedric McMillan’s 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.


Cedric McMillan’s Shoulder Routine:

Exercise 1: Side Lateral Raises

3 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 Raises

1 set x 30 reps

Exercise 7: Rear Delt Dumbbell Raises

1 set x 10 reps


Cedric McMillan’s Leg Routine:


Exercise 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).


Exercise 1: Seated Leg Curls, Stiff-leg Deadlifts

– superset 3 sets x 12 reps.

Exercise 2: Single-Leg, Lying Leg Curls

2 sets x 20 reps


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