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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 (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 601–660 of 698 videos in Arm Training.

How a set of thumbless grip reverse wrist curls for the forearms taken to failure should look.Arm Training
How a set of thumbless grip reverse wrist curls for the forearms taken to failure should look.
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 update your intensity using the barbell curl keeping strict formArm Training
How to update your intensity using the barbell curl keeping strict form
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 off an incline bench, using your power straps as a handle, are a great wayArm Training
One arm cable curls off an incline bench, using your power straps as a handle, are 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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If you’re looking to get a larger range of motion out of your tricep extensions, decline benchArm Training
If you’re looking to get a larger range of motion out of your tricep extensions, decline bench
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 cable curls using your power straps as handles, are an amazing way to really pump bicepsArm Training
Kneeling cable curls using your power straps as handles, are an amazing way to really 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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Accentuate the eccentric contraction doing the barbell curl has been proven to produce more muscleArm Training
Accentuate the eccentric contraction doing the barbell curl has been proven to produce more muscle
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 thumbless wide grip drag curls to really pump up your biceps. It’s a greatArm Training
Try these thumbless wide grip drag curls to really pump up your biceps. It’s a great
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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The leaning rope tricep extension challenge. See if you can get nine reps of these rope tricepArm Training
The leaning rope tricep extension challenge. See if you can get nine reps of these rope tricep
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 head down variation of the leaning bench cable tricep extensions. For amazing tricepsArm Training
Try this head down variation of the leaning bench cable tricep extensions. For amazing 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 target your brachial muscles, these reverse grip curls use rope and a kettlebellArm Training
If you’re trying to target your brachial muscles, these reverse grip curls use rope and a kettlebell
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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A great way to keep your overhead extension form biomechanically correct, try doing it with a ropeArm Training
A great way to keep your overhead extension form biomechanically correct, try doing it with a rope
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Try these leaning tricep extensions, facing the dip machine with your elbows closeArm Training
Try these leaning tricep extensions, facing the dip machine with your elbows close
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 hanging cable curls are great for the biceps long headArm Training
Seated incline hanging cable curls are great for the biceps long head
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 off of incline bench using your power strap as a handle are great for the bicepArm Training
One arm cable curls off of incline bench using your power strap as a handle are great for the 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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Seated cable tricep push downs on a high incline allow you to really lock in the tricepsArm Training
Seated cable tricep push downs on a high incline allow you to really lock in 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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Try these bent over reverse grip one arm tricep extensions on the cable machine using your strapsArm Training
Try these bent over reverse grip one arm tricep extensions on the cable machine using your straps
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 machine preacher curls, using a cable handle as a handle is a great way to really hit bicepsArm Training
One arm machine preacher curls, using a cable handle as a handle is a great way to really hit 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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Reverse wrist curls are great for working the top of your forearm. Use a thumbless grip with lightArm Training
Reverse wrist curls are great for working the top of your forearm. Use a thumbless grip with light
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 something different, use your cable handles and put it on the barbell and do some rotating curlsArm Training
try something different, use your cable handles and put it on the barbell and do some rotating 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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See it overhead tricep extensions using your power straps as handles are greatArm Training
See it overhead tricep extensions using your power straps as handles are great
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 ultimate arm balance, don’t neglect your forearms. Thumbless reverse barbell curls are a greatArm Training
For ultimate arm balance, don’t neglect your forearms. Thumbless reverse barbell curls are a great
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 drag barbell curls with a thumbless grip to really explode your bicepsArm Training
Try these drag barbell curls with a thumbless grip to really explode your biceps
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Barbell curls with a straight bar is a staple of any good bicep workout.Arm Training
Barbell curls with a straight bar is a staple of any good bicep workout.
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Try these lying cable curls using your power straps as handles and leading with your wrists #fitArm Training
Try these lying cable curls using your power straps as handles and leading with your wrists #fit
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 Smith machine close grip presses for your triceps with a bare hand grip for maximum tricepArm Training
Try the Smith machine close grip presses for your triceps with a bare hand grip for maximum tricep
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 using cable handles on your preacher, chrome machine for a better hand position to hit bicepsArm Training
Try using cable handles on your preacher, chrome machine for a better hand position to hit 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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Close grip thumbless seated barbell curls for working your peakArm Training
Close grip thumbless seated barbell curls for working your peak
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 tricep press on a Smith machine using the cable handle as your handleArm Training
Close grip tricep press on a Smith machine using the cable handle 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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Try this variation of the seated cable curl using a foam roller to prevent any arm swingArm Training
Try this variation of the seated cable curl using a foam roller to prevent any arm swing
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 cable curls using your power straps as handles, and pulling to the foreheadArm Training
Seated cable curls using your power straps as handles, and pulling to the forehead
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 pumpArm Training
Triceps 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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Try these one arm leaning tricep extensions using your power strap as a handle. Lead with the pinkyArm Training
Try these one arm leaning tricep extensions using your power strap as a handle. Lead with the pinky
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 cable skull crushers are a very safe alternative to effectively work your triceps. #tricepsArm Training
Seated cable skull crushers are a very safe alternative to effectively work your triceps. #triceps
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Cable close grip tricep press are great way to work the triceps without worrying about getting stuckArm Training
Cable close grip tricep press are great way to work the triceps without worrying about getting stuck
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If you wanna add some stability work your bicep workout put a couple cable handles on the bar a curlArm Training
If you wanna add some stability work your bicep workout put a couple cable handles on the bar a curl
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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This is my personal favorite tricep exercise cable extensions on a bench using your strap as a handlArm Training
This is my personal favorite tricep exercise cable extensions on a bench using your strap as a handl
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 really work your forearms, try these thumbless grip reverse curls.Arm Training
If you’re looking to really work your forearms, try these thumbless grip reverse 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 leaning rope tricep extensions if you’re looking for a good way to burn out your tricepsArm Training
Try these leaning rope tricep extensions if you’re looking for a good way to burn out 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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If you’re trying to increase your biceps range of motion, try these draper curls to the forehead.Arm Training
If you’re trying to increase your biceps range of motion, try these draper curls to the forehead.
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 good power tricep movement, try these Smith machine close grip pressesArm Training
If you’re looking for a good power tricep movement, try these Smith machine close grip presses
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 intense burning your biceps try these seated, thumbless grip barbell curlsArm Training
If you’re looking for an intense burning your biceps try these seated, thumbless 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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Try these leaning tricep extensions for an amazing pump at the end of your next tricep workout #fitArm Training
Try these leaning tricep extensions for an amazing pump at the end of your next tricep workout #fit
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 rope curls with the kettle bell to really hit your brachial radialis. Use Lighter weightArm Training
Try these rope curls with the kettle bell to really hit your brachial radialis. 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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Don’t be afraid to try different handles you’ll be surprised at how the variation hit your bicepsArm Training
Don’t be afraid to try different handles you’ll be surprised at how the variation hit your 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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At the end of your bicep workout, try these straight bar, thumbless grip curls with lightweightArm Training
At the end of your bicep workout, try these straight bar, thumbless grip curls with lightweight
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 lock in good form while doing your tricep extensions. Try using an incline benchArm Training
If you really wanna lock in good form while doing your tricep extensions. Try using an incline bench
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 that little extra pump at the end, your bicep workout try some bands #bicepworkoutArm Training
If you wanna get that little extra pump at the end, your bicep workout try some bands #bicepworkout
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 bar curls on an incline bench for a really good bison pump #fit #bicepworkoutArm Training
Try these cable bar curls on an incline bench for a really good bison pump #fit #bicepworkout
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 tricep push downs are an amazing way to finish off your tricep workout with a pumpArm Training
One arm cable tricep push downs are an amazing way to finish off your tricep workout with a 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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Try doing cable tricep extensions off of the cable preacher curl using your power straps as handlesArm Training
Try doing cable tricep extensions off of the cable preacher curl using your power straps as handles
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 kettlebell forearm wrist curls for a great forearm pump. The wider grip gives you a pumpArm Training
Try these kettlebell forearm wrist curls for a great forearm pump. The wider grip gives you a 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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Next time you do preacher curls, try a thumbless grip and lead with your wrists for a great pumpArm Training
Next time you do preacher curls, try a thumbless grip and lead with your wrists for a great 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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Assisted dips are a great way to finish off a tricep workout for a great pump. #motivation #fitArm Training
Assisted dips are a great way to finish off a tricep workout for a great pump. #motivation #fit
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Thumbless slide curls are a great way to finish your bicep workout with a great pump #fit #motivatioArm Training
Thumbless slide curls are a great way to finish your bicep workout with a great pump #fit #motivatio
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Thumbless slide curls are a great way to finish off your bicep workout with a good pump #fit #armsArm Training
Thumbless slide curls are a great way to finish off your bicep workout with a good pump #fit #arms
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Try seated cable curls using your power strips as handles for a great bicep pump #cableworkout #fitArm Training
Try seated cable curls using your power strips as handles for a great bicep pump #cableworkout #fit
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 hammer curls are a great way to develop your forearms. Slow and steady with moderate weightArm Training
Barbell hammer curls are a great way to develop your forearms. Slow and steady with moderate 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 cable extensions off of a bench using your power straps as handles is amazingArm Training
Tricep cable extensions off of a bench using your power straps as handles is amazing
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 preacher curls, using your power straps as handles are a great way to blast your biceps #fitArm Training
Cable preacher curls, using your power straps as handles are a great way to blast your biceps #fit
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 leaning overhead tricep cable extensions, using your power strips as a handle #fitArm Training
Seated leaning overhead tricep cable extensions, using your power strips as a handle #fit
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.

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Start free. Get coached when you are ready.

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