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Cedric McMillan Workout Routine

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Cedric McMillan's Workout Routine

What does Cedric McMillan’s workout routine look like? 

Cedric McMillan has always had an enormous passion for bodybuilding. After being fascinated with sports, he would get interested in bulking up to a bigger size. He started to build up his physique through his years of training. 

McMillan spent time serving the U.S Army after high school, and in the army, he learned the limits to push himself, enduring physical and mental pain. 

During his time in the forces, he decided to enter his first competition, the NPC North Carolina. This proved to be a great decision as he dominated the amateur leagues. Since then, he has built a reputation around his massive physique. He is best known for his definition and muscle mass. 

Within this article, we’ll discuss Cedric McMillan’s workout routine, diet, and supplements: 


Current Stats

  • Height: 185.5 cm – 6’1″ 
  • Weight: 133.8kg – 140.6kg – 295 – 310 pounds 
  • Age: 43 years old 
  • Birthday: 17th of August, 1977 
  • Accolades: NPC South Carolina, Winner, 2007 


Workout Principles

Cedric McMillan has always had an athletic physique during his youth, thanks to him working out often. He likes to play sports that were focused on not playing in teams. He was afraid of making mistakes in team sports, which turned him into a solo athlete. After he graduated from college, he started to learn more about training. McMillan then went on to join the US Army Reserves, where he continued to train within the military. 


Cedric McMillan Workout Routine 

A workout routine can vary a lot, and when it comes to McMillan’s routine, it shows that he likes to focus on his back and shoulders routines. He usually doesn’t count reps and aims for low reps. Sometimes he does count the reps to make sure he’s progressing. He is also a person who trains to what feels good. He is not afraid to experiment with different techniques and methods. 

Here is Cedric McMillan’s workout routine: 


Monday: Chest

On Monday, Cedric McMillan does a chest routine by doing 4 exercises with an average of 12 reps.

Here is Cedric McMillan’s chest routine: 

1. Pec deck flye (4 sets, 12 reps)

2. Cable crossovers (2 sets, 12-15 reps)

3. Low incline dumbbell flye (3 sets, 12 reps)

4. Incline barbell press (1 set, 20 reps)


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Tuesday: Back

On Tuesday, McMillan does a back routine by doing a total of 4 exercises.

Here is Cedric McMillan’s back routine: 

1. Barbell row (3 sets, 12 reps)

2. Lat pulldown (3 sets, 12 reps)

3. One arm cable pullover (3 sets, 12 reps)

4. Hyperextension (3 sets, 20-25 reps) 


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Wednesday and Sunday: Rest

On Wednesday and Sunday, Cedric McMillan rests. 


Thursday: Shoulders

On Thursday, he does 4 different exercises with an average of 3 sets. 

Here is Cedric McMillan’s shoulders routine: 

1. Smith machine press (3 sets, 2 reps)

2. Cable lateral raise (3 sets, 12 reps)

3. Bent over lateral raise (3 sets, 12 reps)

4. Forward dumbbell press (4 sets, 12 reps) 


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Friday: Legs

On Friday, McMillan does a leg routine by doing 4 different exercises.

Here is Cedric McMillan’s legs routine: 

1. Quad leg extensions (3 sets, 12 reps)

2. Seated leg curls (3 sets, 12 reps)

3. Lying leg curls (2-3 sets, 12 reps)

4. Machine calf raise (5 sets, 10-12 reps)


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Saturday: Arms

On Saturday, McMillan does an arms routine by doing 4 exercises.

Here is Cedric McMillan’s arms routine: 

1. O’head cable extension (3 sets, 12 reps)

2. Standing barbell curl (2 sets, 20 reps)

3. Concentration curl (2 sets, 20 reps)

4. Decline lying triceps (3 sets, 12 reps) 


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Cedric McMillan Diet

Cedric McMillan has a fantastic physique, and he typically eats around 5-6 meals per day. McMillan recently began working with the bodybuilding guru Chris Aceto to ensure that his nutritional requirements are met and perfect when he prepares for a competition. His diet plan has to include a lot of lean protein, carbs, and healthy fats to fulfill all the requirements. When he needs to prepare for a competition, he makes sure that he takes macros in a moderated way to help him be sculped. 

Here is Cedric McMillan’s diet: 


1. Breakfast

  • Oats 
  • Eggs 
  • Banana


2. Snack 


3. Lunch 

  • Chicken Breast 
  • Rice 
  • Spinach 


4. Dinner 

  • Steak 
  • Sweet Potatoes 
  • Kale 


5. Snack 


6. Snack 

  • Steak 
  • Salad 



Cedric McMillan uses the following supplements to help fuel his gains: 



Cedric McMillan is genuinely an inspiring fitness figure who has a story of success to remember.

McMillan goes down in the history books as one of the hardest working men in professional bodybuilding. He has continued to home his strength in the gym, adding more muscles.

He has gone on win several competitions for many years, and he earned his Pro Bodybuilding Card with the IFBB. If there is something that we can learn from Cedric McMillan is that we shouldn’t lose out the sight of our dreams.

We have to work hard, and we might be able to make our dreams into a reality. 

What do you think about Cedric McMillan’s workout routine and diet? Leave a comment below. 

Emmy Wallin is a writer for Jacked Gorilla. She is a young Swedish girl from Uppsala, who is currently traveling around the world. Emmy has a big passion for helping others and motivating people. Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. She is the face behind the workout routine articles here on Jacked Gorilla. Follow Jacked Gorilla on Instagram: @jackedgorillanews

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