Cedric McMillan: Deltoid, Back & Leg Workout
Cedric workout in detail - Part 1
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 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
squeezing each contraction
*Thanks to “youngitalianstallion” from the MD Forums for this workout!
Leg Routine
Quads
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).
Leg Extensions
1 set x 20 reps
Hams
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
Cedric McMillan: Chest, Triceps & Biceps Workout
Cedric workout in detail - Part 2
CHEST
Peck-Deck Flyes:
4 sets x 12-20 reps
Last set is rest-paused for 20-25 reps (real intense).
Cable Crossovers:
2 sets with 2 of the 3 angles I choose from (listed earlier), 12-20 reps
or... if the gym I’m at doesn’t have cables
Low Incline Dumbbell Flyes:
2-3 sets x 12
Incline Barbell Presses:
2 sets x 20-25 reps
TRICEPS
I choose any of the exercises listed earlier for 6 TOTAL sets at the end of my workout every other day.
Decline Lying Cambered-bar Triceps Extensions:
3 sets x 12-20 reps
Last set rest-paused for 20 reps.
Overhead Cable Extensions (leaning away from stack)*, With Straight-Bar or Ropes:
3 sets x 12-20
Last set rest-paused for 20 reps.
BICEPS
I choose any of the exercises listed earlier for 6 TOTAL sets at the end of my workout every other day.
Standing Barbell Curls:
2 sets x 20 reps
Both sets are rest-paused to get to 20
Low-Pulley Cable Curls:
2 sets x 20 reps
Using the intensity techniques listed earlier
Concentration Curls:
2 sets x 12-20 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 need it, say for example I wasn’t able to sleep or eat properly due to work demands.
Sources:
http://musculardevelopment.com/training/5282-big-mac-attack-part-i-from-the-march-issue-of-md.html#.V4GstGgrIdU
http://musculardevelopment.com/training/5320-big-mac-attack-part-ii-from-the-april-issue-of-md.html#.V4Gs_WgrIdU
