Name: Christo Du Plessis
Month: March 2010
Residence: Vanderbijlpark, Guateng, South Africa
Age: 26
Occupation: Pro Fitness Model
Height: 6'1"
Weight: 211.6 lbs
Waist Size: 35"
Best Bodyparts: Legs
Bodyfat: 8%
Best Lifts: DB Bench Press 132.3 lbs. on each hand x 8 reps

Name: Heaven Sapp
Month: March 2010
Residence: Viva Las Vegas
Age: 21
Occupation: Promotional Work/ Fitness Model/ Makeup Artist
Height: 5'6"
Weight: 130 lbs.
Waist Size: 23"
Best Bodyparts: Legs & Abs
Best Lifts: 150 lb. Squat

Always keep your heels on the floor when squatting. If you can’t, then your hip flexors might be too tight and you must train them to help improve squat form. 

Side lateral raises done with dumbbells at the sides of the thighs better isolates the middle deltoid. However, doing front lateral raises with dumbbells allows you to lift significantly more weight as opposed to performing side lateral raises, which makes it the ideal exercise to overload the middle deltoids.

Research shows that men who eat more frequently during the day are leaner than those who eat less or at irregular times. 

Make sure to squeeze your butt muscles when doing overhead lifts like the shoulder press. This will help stabilize your spine, which can lower the risk of back injuries.

If you have a frequently jammed finger, you should tape it to the neighboring finger when playing sports. Together the two fingers should be stronger and less likely to bend at a bad angle.

Always avoid using momentum during exercise. "Swinging" the weight reduces the exercise's effectiveness and opens doors to injury. Make the muscle work by keeping strict form. Follow our Instructional videos to learn the proper way of how to perform exercises in the gym.

Hollywood Undead- Undead
Kanye West & T-Pain- Go Hard
Nickelback- Something in Your Mouth
Apocalyptica- I Don't Care
Maino ft. T-Pain- All the Above
Framing Hanley- Lollipop
Flo Rida- Right Round
Flo Rida ft. Wynter- Sugar
Lady Gaga- Just Dance
Kevin Rudolph- Let it Rock
The Dream- Rockin' that Shit (Remix)
Kid Cudi- Day N Nite (Remix)
T.I.- Live Your Life
Disturbed- Indestructible
Hollywood Undead- Sell Your Soul

The D.O.C.- The Formula
50 Cent- In Da Club
Soul II Soul- Keep on Moving-
Maxwell- Ascension
R Kelly- She's Got that Vibe
Ruff Endz- No More
Jaheim- Could It Be
Ginuwine- Hell Yeah
TLC- Red Light Special
Usher- Yeah
Silk- Lose Control
Lil Jon- Snap Yo Fingers
Michael Jackson- Billie Jean
New Edition- If It Isn't Love
DMX- What's My Name