BPF VIRTUAL
Ken Hoyer Training Library

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Search Ken Hoyer’s full BPF Virtual training archive with 4,500+ workout, nutrition, fat-loss, muscle-building, home-workout, and fitness-after-40 lessons. Start with a topic hub, open a video lesson, then use the free AI app or coaching path to turn the advice into a plan.

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All (4659)Arm Training (698)Back Training (915)Cardio & Conditioning (41)Chest Training (242)Core Training (26)Exercise Form & Muscle Building (426)Fitness After 40 (586)Leg Training (437)Mindset & Consistency (77)Nutrition & Fat Loss (705)Recovery & Mobility (125)Shoulder Training (359)Strength Training (22)

Showing 541–600 of 698 videos in Arm Training.

If you’re trying to really target your triceps, try these one arm cable extensions using your powerArm Training
If you’re trying to really target your triceps, try these one arm cable extensions using your power
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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For an amazing bicep pump, you gotta try thisArm Training
For an amazing bicep pump, you gotta try this
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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For overall arm balance, don’t neglect working your forearms. One good way are these thumbless curlsArm Training
For overall arm balance, don’t neglect working your forearms. One good way are these thumbless curls
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Now if you really wanna focus in on your bicep for maximum contraction, try these one arm cableArm Training
Now if you really wanna focus in on your bicep for maximum contraction, try these one arm cable
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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If you really wanna target the biceps for an amazing pump, try these cable preacher curlsArm Training
If you really wanna target the biceps for an amazing pump, try these cable preacher curls
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Close grip cable presses are a great way to put on some tricep mass.Arm Training
Close grip cable presses are a great way to put on some tricep mass.
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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To really lock in your arm position for maximum tricep contraction, try these leaningArm Training
To really lock in your arm position for maximum tricep contraction, try these leaning
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Leaning tricep extensions are a great way to use your body weight to effectively build your tricepsArm Training
Leaning tricep extensions are a great way to use your body weight to effectively build your triceps
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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How to change skin color during a set….One arm tricep pushdowns, using a resistance bandArm Training
How to change skin color during a set….One arm tricep pushdowns, using a resistance band
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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After your next set of machine curls, superset it with some resistance band curls to get everythingArm Training
After your next set of machine curls, superset it with some resistance band curls to get everything
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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For a great finisher for your forearm workout try these resistance band wrist curls. The burn is intArm Training
For a great finisher for your forearm workout try these resistance band wrist curls. The burn is int
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Try these French presses, using a rope and a kettle bell, to really target the triceps #tricepsArm Training
Try these French presses, using a rope and a kettle bell, to really target the triceps #triceps
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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If you’re trying to squeeze every little bit out of your set of tricep push downs. Trythis super setArm Training
If you’re trying to squeeze every little bit out of your set of tricep push downs. Trythis super set
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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If you’re trying to maximize the contraction in your biceps, try these drag curls. The burn is asArm Training
If you’re trying to maximize the contraction in your biceps, try these drag curls. The burn is as
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Reverse facing assisted dips are great for focusing the tricepsArm Training
Reverse facing assisted dips are great for focusing the triceps
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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One arm standing concentration curls with a resistance band is a great way to keep constant contractArm Training
One arm standing concentration curls with a resistance band is a great way to keep constant contract
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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For an amazing bicep contraction try these standing t-bar curls, using a rope as your handle.Arm Training
For an amazing bicep contraction try these standing t-bar curls, using a rope as your handle.
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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If you’re looking to put some mass on your triceps, try theseArm Training
If you’re looking to put some mass on your triceps, try these
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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If you wanna really locking your triceps for maximum contraction, try thisArm Training
If you wanna really locking your triceps for maximum contraction, try this
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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If you’re looking for a great finisher for your tricep workout, try these Infiniti Rope pushdowns.Arm Training
If you’re looking for a great finisher for your tricep workout, try these Infiniti Rope pushdowns.
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Cable tricep overhead extensions leaning on a bench are still my go to tricep exercise. Try itArm Training
Cable tricep overhead extensions leaning on a bench are still my go to tricep exercise. Try it
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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I can go a little bit heavier while doing cable curls with the resistance band while standing,Arm Training
I can go a little bit heavier while doing cable curls with the resistance band while standing,
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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If you’re looking for an amazing pump at the end of your bicep workout, try these seated cable curlsArm Training
If you’re looking for an amazing pump at the end of your bicep workout, try these seated cable curls
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Reverse wrist curls holding the bell of the kettlebell are a great way to work the upper forearmArm Training
Reverse wrist curls holding the bell of the kettlebell are a great way to work the upper forearm
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Try this tricep superset if you’re looking into your intensityArm Training
Try this tricep superset if you’re looking into your intensity
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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One arm cable push downs are a great way to finish off a tough tricep workout. Use lighter weightArm Training
One arm cable push downs are a great way to finish off a tough tricep workout. Use lighter weight
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Tricep dips on the assisted dip machine with a reverse grip is an amazing way to hit the tricepsArm Training
Tricep dips on the assisted dip machine with a reverse grip is an amazing way to hit the triceps
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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For a great finishing exercise for your biceps try these barbell curls supersetted with band curls.Arm Training
For a great finishing exercise for your biceps try these barbell curls supersetted with band curls.
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Try the 60 second tricep rope challenge for the ultimate tricep pumpArm Training
Try the 60 second tricep rope challenge for the ultimate tricep pump
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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If you wanna get maximum contraction out of your biceps, try these spider curls with your arms hangArm Training
If you wanna get maximum contraction out of your biceps, try these spider curls with your arms hang
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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How to increase the intensity of your tricep workoutArm Training
How to increase the intensity of your tricep workout
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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My personal favorite tricep exerciseArm Training
My personal favorite tricep exercise
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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You just can’t beat a good set of cable curls for a bicep pumpArm Training
You just can’t beat a good set of cable curls for a bicep pump
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Seated barbell curls are a great way to work the peak of your biceps. Lighter weightArm Training
Seated barbell curls are a great way to work the peak of your biceps. Lighter weight
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Standing tricep extensions on the dip machine are a great way to really pump up the triceps #workoutArm Training
Standing tricep extensions on the dip machine are a great way to really pump up the triceps #workout
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Try this very effective way to work your biceps to the maximumArm Training
Try this very effective way to work your biceps to the maximum
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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One arm cable wrist curls are a great way to develop your forearms. Moderate weight with higher repsArm Training
One arm cable wrist curls are a great way to develop your forearms. Moderate weight with higher reps
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
Try this if you’re looking for an amazing tricep pumpArm Training
Try this if you’re looking for an amazing tricep pump
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
How to visualize your tricep contractingArm Training
How to visualize your tricep contracting
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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If you’re trying to work your brachial muscle, try these overhand grip cable curlsArm Training
If you’re trying to work your brachial muscle, try these overhand grip cable curls
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Try this exercise to target the whole arm, forearm and bicepArm Training
Try this exercise to target the whole arm, forearm and bicep
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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If you have elbow pain doing tricep extensions, try these standing bodyweight, tricep extensionsArm Training
If you have elbow pain doing tricep extensions, try these standing bodyweight, tricep extensions
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Standing barbell wrist curls are a great way to work your forearms. Use lightweight with higher repsArm Training
Standing barbell wrist curls are a great way to work your forearms. Use lightweight with higher reps
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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How do effectively work your forearms and biceps together #workoutArm Training
How do effectively work your forearms and biceps together #workout
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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If you’re trying to target more medial head of your tricep, try these underhand grip tricep push dowArm Training
If you’re trying to target more medial head of your tricep, try these underhand grip tricep push dow
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Try these to absolutely blast your triceps you won’t be sorryArm Training
Try these to absolutely blast your triceps you won’t be sorry
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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For an amazing bicep pump and burn try this standing barbell curl, seated barbell curl superset.Arm Training
For an amazing bicep pump and burn try this standing barbell curl, seated barbell curl superset.
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
Think out of the box #tricepsworkoutArm Training
Think out of the box #tricepsworkout
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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7-Up for the ultimate bicep pumpArm Training
7-Up for the ultimate bicep pump
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
If you’re looking for a great pump for your biceps after your workout, try these Seven ups.Arm Training
If you’re looking for a great pump for your biceps after your workout, try these Seven ups.
Open lesson →
Think out of the box #tricepsworkoutArm Training
Think out of the box #tricepsworkout
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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One arm cable curls using a resistance band as your handle are a great way to keep constant contractArm Training
One arm cable curls using a resistance band as your handle are a great way to keep constant contract
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
Seated overhead tricep extensions using your power straps as handles are a great way to tricepsArm Training
Seated overhead tricep extensions using your power straps as handles are a great way to triceps
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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For the best possible contraction of the bicep, always lead with your wrists when doing bicepArm Training
For the best possible contraction of the bicep, always lead with your wrists when doing bicep
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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To get that last little finishing tricep pump at the end of your workout try these leaning bodyweighArm Training
To get that last little finishing tricep pump at the end of your workout try these leaning bodyweigh
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
Lying overhead cable tricep extensions using your power straps as handles,is an amazing way toArm Training
Lying overhead cable tricep extensions using your power straps as handles,is an amazing way to
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Try these cable curls using a resistance band as your handles for a great bicep pumpArm Training
Try these cable curls using a resistance band as your handles for a great bicep pump
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
Try these barbell curls, using resistance band as handles for an unbelievable bicep contractionArm Training
Try these barbell curls, using resistance band as handles for an unbelievable bicep contraction
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
really pump up your triceps, try these leaning cable push downs,a resistance bandArm Training
really pump up your triceps, try these leaning cable push downs,a resistance band
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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If you’re looking for a different way to blast your triceps, try these tricep extensions in SmithArm Training
If you’re looking for a different way to blast your triceps, try these tricep extensions in Smith
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Video Library FAQ

What is inside the BPF Virtual video library?

Ken Hoyer's archive covers strength training, fat loss, muscle building, nutrition, exercise form, home workouts, dumbbell workouts, recovery, and fitness after 40.

How should I use these videos?

Start with the closest topic hub, watch the lessons that match your goal, then use the free app or coaching option to turn the information into a structured plan.

Can these videos replace coaching?

The videos are a strong starting point. Coaching is better when you need personal adjustments, form feedback, accountability, or a plan built around your schedule and limitations.

Next step

Start free. Get coached when you are ready.

Use the free fitness app first — free forever, no card required. When you want Ken to review your plan personally, apply for Coaching Hub.

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