BPF VIRTUAL
Ken Hoyer Training Library

Video Library

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.

Virtual Training Over 40Apply For CoachingYouTube Channel ↗

Start here:

Virtual Personal Training Over 40Fat Loss After 40Build Muscle After 40Shoulder TrainingLeg TrainingBack TrainingChest TrainingArm TrainingCore TrainingNutrition After 40Strength After 40Recovery After 40Protein For Muscle GrowthBeginner WorkoutsHome WorkoutsDumbbell WorkoutsFitness After 40
All (4665)Arm Training (698)Back Training (915)Cardio & Conditioning (41)Chest Training (242)Core Training (26)Exercise Form & Muscle Building (428)Fitness After 40 (586)Leg Training (437)Mindset & Consistency (77)Nutrition & Fat Loss (705)Recovery & Mobility (125)Shoulder Training (363)Strength Training (22)

Showing 661–698 of 698 videos in Arm Training.

Try using your power straps as handles. Next time you do overhead triceps on the cables.Arm Training
Try using your power straps as handles. Next time you do overhead triceps on the cables.
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 →
The king of bicep mass #barbellcurls #bicepworkoutArm Training
The king of bicep mass #barbellcurls #bicepworkout
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 →
Dips are a great way to hit the triceps slow and steady so you can really focus on what you’re doingArm Training
Dips are a great way to hit the triceps slow and steady so you can really focus on what you’re doing
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 doing your smith machine skull crushers at different angles to see which one hits your tricepArm Training
Try doing your smith machine skull crushers at different angles to see which one hits your tricep
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 close grip thumbless spider curls at the end of your bicep workout for an amazing pumpArm Training
Try these close grip thumbless spider curls at the end of your bicep workout for an amazing 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 curling the bar to your forehead for a better contraction at the top of The Movement #curlsArm Training
Try curling the bar to your forehead for a better contraction at the top of The Movement #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 using your power straps as a grip when doing one arm incline, cable extensions for a great pumpArm Training
Try using your power straps as a grip when doing one arm incline, cable extensions 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
Open lesson →
Thumbless, reverse curls are great for developing your forearms #forearms #forearmsworkoutArm Training
Thumbless, reverse curls are great for developing your forearms #forearms #forearmsworkout
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 →
Use your power straps as a handle when you’re doing cable curls for an amazing contractionArm Training
Use your power straps as a handle when you’re doing cable curls for an amazing 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 →
Try the Smith machine V bar close grip presses to really pump up the tricep #tricepsworkout #tricepsArm Training
Try the Smith machine V bar close grip presses to really pump up the tricep #tricepsworkout #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 →
Reverse dips for the ultimate tricep pump #dips #tricepsworkout #tricepsArm Training
Reverse dips for the ultimate tricep pump #dips #tricepsworkout #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 →
How to do bent over spider cable curls with your power straps #fit #motivationArm Training
How to do bent over spider cable curls with your power straps #fit #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 →
Try this variation of the wrist curl to hit your brachial radialis #forearm #brachialradialisArm Training
Try this variation of the wrist curl to hit your brachial radialis #forearm #brachialradialis
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 the Smith machine tricep extension for a different feel #triceps #tricepsworkArm Training
Try this variation of the Smith machine tricep extension for a different feel #triceps #tricepswork
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 →
Reverse incline, cable curls are great way to really contract the bicep fully #muscle #motivationArm Training
Reverse incline, cable curls are great way to really contract the bicep fully #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
Open lesson →
Try these spider cable curls on the incline bench to really hit the peak of your bicep #exerciseArm Training
Try these spider cable curls on the incline bench to really hit the peak of your bicep #exercise
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 the assisted dips to really focus in on the tricep #fit #motivationArm Training
Try this variation of the assisted dips to really focus in on the tricep #fit #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 →
Try this variation of the bar curl to really contract, the peak of your bicep #bicepworkout #bicepArm Training
Try this variation of the bar curl to really contract, the peak of your bicep #bicepworkout #bicep
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 →
Best way to contract your bicep through a full range of Motion for an amazing pumpArm Training
Best way to contract your bicep through a full range of Motion for an amazing 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 →
Cable tricep extensions for the ultimate pump #motivation #motivationfitness #fit #fitnessArm Training
Cable tricep extensions for the ultimate pump #motivation #motivationfitness #fit #fitness
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 →
OVERHEAD CABLE TRICEP EXTENSIONS ARE A GREAT WAY TO MAINTAIN CONSTANT CONTRACTION IN THE TRICEP #fitArm Training
OVERHEAD CABLE TRICEP EXTENSIONS ARE A GREAT WAY TO MAINTAIN CONSTANT CONTRACTION IN THE TRICEP #fit
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 →
CONCENTRATION CURLS FOR THE ULTIMATE PEAK CONTRACTION #bicepworkout #bicep #concentrationcurlsArm Training
CONCENTRATION CURLS FOR THE ULTIMATE PEAK CONTRACTION #bicepworkout #bicep #concentrationcurls
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 →
Close grip Smith machine press is great for a tricep overload #triceps #motivationfitness #fitArm Training
Close grip Smith machine press is great for a tricep overload #triceps #motivationfitness #fit
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 THE PUSHDOWNS #tricepsworkout #triceps #workoutArm Training
TRY THIS VARIATION OF THE PUSHDOWNS #tricepsworkout #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 →
TRY THESE SEVEN UPS FOR THE ULTIMATE BICEP PUMP #bicepsworkout #bicep #muscle #strengthArm Training
TRY THESE SEVEN UPS FOR THE ULTIMATE BICEP PUMP #bicepsworkout #bicep #muscle #strength
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 for the ultimate bicep peak #fit #motivation #motivationfitness #fitnessArm Training
Try this for the ultimate bicep peak #fit #motivation #motivationfitness #fitness
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 WRIST CURLS FOR A FULLY BALANCED ARM #forearm #wristcurlsArm Training
CABLE WRIST CURLS FOR A FULLY BALANCED ARM #forearm #wristcurls
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 the tricep overhead extension in the Smith machine for big triceps #tricepppsArm Training
Try this variation of the tricep overhead extension in the Smith machine for big triceps #triceppps
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 DO DIPS FOR THE TRICEPS #tricepsworkout #tricepsArm Training
HOW TO DO DIPS FOR THE TRICEPS #tricepsworkout #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 →
Amazing tricep pump #fit #motivation #motivationfitness #fitness #fitnessmotivationArm Training
Amazing tricep pump #fit #motivation #motivationfitness #fitness #fitnessmotivation
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 →
DON’T FORGET THE DIPS #dips #triceps #tricepsworkoutArm Training
DON’T FORGET THE DIPS #dips #triceps #tricepsworkout
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 barbell curls for peak bicep #fit #motivation #fitness #personaltrainer #bicepsArm Training
Seated barbell curls for peak bicep #fit #motivation #fitness #personaltrainer #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 →
TRY THIS AFTER YOUR NEXT TRICEP WORKOUT FOR AM UNBELIEVABLE PUMP #tricepsworkout #triceps #muscleArm Training
TRY THIS AFTER YOUR NEXT TRICEP WORKOUT FOR AM UNBELIEVABLE PUMP #tricepsworkout #triceps #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 →
Try this at the end of your next bicep workout. You won’t be sorry. #fit #fitnessinspiration #bicepsArm Training
Try this at the end of your next bicep workout. You won’t be sorry. #fit #fitnessinspiration #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 →
TRICEPS DON’T STOP TIL YOU DROP #triceps #muscle #push #trainerArm Training
TRICEPS DON’T STOP TIL YOU DROP #triceps #muscle #push #trainer
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 ACHIEVE MAXIMUM BICEP SIZE AND PEAK #motivation #amazing #inspiration #viral #fitnesstipsArm Training
HOW TO ACHIEVE MAXIMUM BICEP SIZE AND PEAK #motivation #amazing #inspiration #viral #fitnesstips
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 PUMPArm Training
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 →
CURL TILL YOU DROP 😜Arm Training
CURL TILL YOU DROP 😜
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 →

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.

Get Free PlanSee Hub DemoApply for Coaching