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…
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
- 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.