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Fitness & Health

24th Jun 2015

Geordie Shore star Joel Corry tells JOE his training secrets

Ben Kenyon

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

  • 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