Geordie Shore star Joel Corry tells JOE his training secrets

Geordie Shore star and full-time DJ Joel Corry is making waves in bodybuilding circles - and he's now joined JOE as a new columnist.

JOE talked exclusively to Joel to find out the diet, training and mentality needed to carve out his championship-winning physique... Training I have done all my own training plan. I have trained myself for years so I have a pretty good knowledge. Monday - chest and triceps I will do eight different chest exercises. Chest is the primary muscle on a Monday. I always do drop sets and go the extra mile for the burn. Triceps are my secondary muscle on the day so I will do three exercises (because I devote a full day to arms).

• Bench Press – heavy up to 120kg with 6-8 reps
• Incline dumbbell press – up to 44kg dumbbells each arms 6-8 reps
• Dumbbell pull-overs
• Cable cross overs – 3 sets of 15 reps

I will drop the weight after every set and do a drop set. Tuesday – Back and Biceps My back is the primary body part on Tuesday,

• Pull-ups - 3 sets of 6-8 reps
• Lat pull downs
• Bent-over barbell rows
• Reverse lat pull downs
• Deadlifts – 5 sets of 6-8 reps

Drop sets after each one. Wednesday – Legs I make sure I do exercises that hit my quads, glutes and hamstring muscles

• Squats
• Leg press
• Leg extensions
• Reverse leg press
• Seated leg curls
• Lying leg curls
• Glute extensions
• 30-minute circuit on calves

Thursday – Arms I will just go back to back on these. I really go to f*ck them up. I pretty much just superset the whole thing – it’s the best way to train arms. Rather than having any rest I just go from bicep to tricep. I will do four exercises on both biceps and triceps. I will do 8 reps on 40kg preacher curls and then drop to 20kg and hit another 10 reps, then I will go straight onto skull crushers. This is how you get blood into the muscles. Friday – shoulders I always warm my shoulders up before going heavy. I do hammer strength shoulder press to get the blood in them. The shoulders have three heads – the front, lateral and rear and you have to hit them all. I do shoulder press to hit them all and then isolate with bent-over stuff and lateral raises.

• Dumbbell shoulder press – 40kg with 6-8 reps
• Seated lateral raises
• Rear delts
• Upright rows
• Bent-over raises

I also do incline dumbbell press and incline fly to work the chest a bit but keep the front delts activated. Saturday – rest day Sometimes I will have a day off and have my cheat meal. But if there’s anything in the week that I felt didn’t go well, I will do it again on Saturdays. Sunday – legs I hit legs again on a Sunday. This is the big leg session after the cheat meal. Keep track of what Joel is up to here. Photo Credit: Christopher Bailey/ SNH Foto