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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 (5152)Arm Training (805)Back Training (1006)Cardio & Conditioning (44)Chest Training (285)Core Training (26)Exercise Form & Muscle Building (484)Fitness After 40 (587)Leg Training (482)Mindset & Consistency (81)Nutrition & Fat Loss (755)Recovery & Mobility (132)Shoulder Training (413)Strength Training (52)

Showing 601–660 of 805 videos in Arm Training.

Biceps #biceps #motivation #trainer #workoutArm Training
Biceps #biceps #motivation #trainer #workout
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 →
One arm spider curls with a kettle bell are a great way to really focus in on the bicep for maximumArm Training
One arm spider curls with a kettle bell are a great way to really focus in on the bicep for 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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If you wanna add some extra eccentric contraction to your bicep curls, try holding a resistance bandArm Training
If you wanna add some extra eccentric contraction to your bicep curls, try holding 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
Open lesson →
TRICEPS #tríceps #workout #motivationArm Training
TRICEPS #tríceps #workout #motivation
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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BICEP DAY #workout #muscle #pump #biceps #motivationArm Training
BICEP DAY #workout #muscle #pump #biceps #motivation
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 something different for biceps, try these bent over cable curls using a ropeArm Training
If you’re looking for something different for biceps, try these bent over cable curls using a rope
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 bicep pump, try this barbell curl, resistance band curl superset.Arm Training
If you’re looking for a great bicep pump, try this barbell curl, resistance band 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
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Warning biceps ahead #workout #muscle #biceps #motivationArm Training
Warning biceps ahead #workout #muscle #biceps #motivation
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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Bent over barbell curls brought to the top of the head with a skinny thumbless Grip is a great wayArm Training
Bent over barbell curls brought to the top of the head with a skinny thumbless Grip is a great way
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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Triceps #triceps #workout #muscle #motivationArm Training
Triceps #triceps #workout #muscle #motivation
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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Resistance bands are great as a super set after a tricep push down #resistancebandsArm Training
Resistance bands are great as a super set after a tricep push down #resistancebands
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 overhead tricep extensions, using a kettlebell at the end of your tricep workoutArm Training
Seated overhead tricep extensions, using a kettlebell at the end 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
Open lesson →
Standing cable curls using your power straps handles is a great comboArm Training
Standing cable curls using your power straps handles is a great combo
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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Bicep day #muscle #pump #motivation #bicepsArm Training
Bicep day #muscle #pump #motivation #biceps
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 →
For an amazing combination of biceps and forearms, try these thumbless reverse grip barbell curlsArm Training
For an amazing combination of biceps and forearms, try these thumbless reverse grip barbell 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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Tricep day #triceps #workout #muscle #motivationArm Training
Tricep day #triceps #workout #muscle #motivation
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 your tricep pushdowns while lying at about a 45° angle to keep your elbows from swinging.Arm Training
Try your tricep pushdowns while lying at about a 45° angle to keep your elbows from swinging.
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 →
BICEP DAY #workout #motivationArm Training
BICEP DAY #workout #motivation
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 →
For best results when working your biceps always lead with your wrists, not your knuckles #workoutArm Training
For best results when working your biceps always lead with your wrists, not your knuckles #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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You just can’t beat seated drag curls with a thumbless grip to lock your form in for maximumArm Training
You just can’t beat seated drag curls with a thumbless grip to lock your form in for maximum
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 →
Triceps #triceps #workout #muscle #pump #motivationArm Training
Triceps #triceps #workout #muscle #pump #motivation
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 →
To target, the medial head of your tricep, along with the whole tricep, try these reverse grip tricArm Training
To target, the medial head of your tricep, along with the whole tricep, try these reverse grip tric
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 →
BICEP DAY #bicepday #workout #pump #bicepsArm Training
BICEP DAY #bicepday #workout #pump #biceps
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 incline barbell curls are a great way to really pump up your biceps #biceps #pumpArm Training
Seated incline barbell curls are a great way to really pump up your biceps #biceps #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 →
TRICEP DAY #triceps #workoutArm Training
TRICEP DAY #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
Open lesson →
If you’re looking for a greater range of motion doing your pushdowns try these chopping push downsArm Training
If you’re looking for a greater range of motion doing your pushdowns try these chopping push downs
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 target the medial head of your tricep try these reverse strip, push downs using your power strapsArm Training
To target the medial head of your tricep try these reverse strip, push downs using your power straps
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 →
Bicep day #biceps #workout #muscleArm Training
Bicep day #biceps #workout #muscle
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 →
Cable curls on an incline bench are a great addition to any bicep workout #biceps #workoutArm Training
Cable curls on an incline bench are a great addition to any bicep workout #biceps #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 increase the intensity of your barbell curls, try attaching two cable handlesArm Training
If you’re trying to increase the intensity of your barbell curls, try attaching two cable handles
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 →
Triceps day #tricepsArm Training
Triceps day #triceps
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 →
One arm tricep pushdowns, using your power strap as a handle is a great way to finish off your triceArm Training
One arm tricep pushdowns, using your power strap as a handle is a great way to finish off your trice
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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Kneeling, leaning cable curls to target the bicepsArm Training
Kneeling, leaning cable curls to target the biceps
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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Barbell drag curls done with a very slow, deliberate pace are an amazing way to activate the bicepsArm Training
Barbell drag curls done with a very slow, deliberate pace are an amazing way to activate the biceps
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 to pump up your triceps, try these standing assisted dipArm Training
If you’re looking for a great finisher to pump up your triceps, try these standing assisted dip
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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USE A COLLAR FOR YOUR SAFETY ONTHIS ONE!!!…‼️‼️ T-bar tricep extensions are a great mass builder.Arm Training
USE A COLLAR FOR YOUR SAFETY ONTHIS ONE!!!…‼️‼️ T-bar tricep extensions are a great mass builder.
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 lock in the biceps, try these leaning barbell curlsArm Training
If you wanna really lock in the biceps, try these leaning barbell 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 these close grip t-bar presses using a U clip. This is a great tricep mass builder. #uclipArm Training
Try these close grip t-bar presses using a U clip. This is a great tricep mass builder. #uclip
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 seated resistance band curls with your upper arm in line with the angle of the resistanceArm Training
Leaning seated resistance band curls with your upper arm in line with the angle of the resistance
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 →
Tricep extensions on an incline bench, using a resistance band is a great way to lock inArm Training
Tricep extensions on an incline bench, using a resistance band is a great way to lock in
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 want to copy the feel of using an arm blaster, try these thumbless close grip curlsArm Training
If you want to copy the feel of using an arm blaster, try these thumbless close grip curls
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 variation of a drag curl using a rope and the T-bar. Get ready for an incredible burnArm Training
Try this variation of a drag curl using a rope and the T-bar. Get ready for an incredible burn
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 →
Barbell curls using a resistance band as extra resistance is a great way to accentuate the eccentricArm Training
Barbell curls using a resistance band as extra resistance is a great way to accentuate the eccentric
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 push downs, using a resistance band at the end of your tricep workout is an amazing wayArm Training
Tricep push downs, using a resistance band at the end of your tricep workout is an amazing way
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 crazy but effective way to work, your triceps try theseArm Training
If you’re looking for a crazy but effective way to work, 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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Reverse grip wrist curls using a kettlebell is a great way to work your brachioradialis.Arm Training
Reverse grip wrist curls using a kettlebell is a great way to work your brachioradialis.
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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These hit the biceps, just right you gotta try themArm Training
These hit the biceps, just right you gotta try them
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 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
Open lesson →
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
Open lesson →
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
Open lesson →
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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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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