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.

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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 421–480 of 698 videos in Arm Training.

Bicep attack motivation#workout #muscle #motivation #bicepsArm Training
Bicep attack motivation#workout #muscle #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
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Standing cable curls are one of the best ways to finish off your biceps after your heavy work.Arm Training
Standing cable curls are one of the best ways to finish off your biceps after your heavy work.
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 armed incline resistance band curls are a great way to squeeze out that last little bitArm Training
One armed incline resistance band curls are a great way to squeeze out that last little bit
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 blitz motivation#motivation #workout #tricepsArm Training
Tricep blitz motivation#motivation #workout #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 →
Try these chopping tricep push downs for a different way to work your tricepsArm Training
Try these chopping tricep push downs for a different way to work 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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Try these twenty one rep burnout tricep pushdowns on the Infiniti rope for an amazing finishArm Training
Try these twenty one rep burnout tricep pushdowns on the Infiniti rope for an amazing finish
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 overhead extensions are a very effective way to provide maximum stimulusArm Training
Seated cable tricep overhead extensions are a very effective way to provide maximum stimulus
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 motivation #motivation #biceps #workoutArm Training
Bicep day motivation #motivation #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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Bicep day motivation #workout #motivation #muscle #bicepsArm Training
Bicep day motivation #workout #motivation #muscle #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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One arm cable wrist curls are a great way to build your forearms #workout #motivation #muscle #pumpArm Training
One arm cable wrist curls are a great way to build your forearms #workout #motivation #muscle #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’re targeting your brachioradialis, try these kettlebell curls with your power straps handlesArm Training
If you’re targeting your brachioradialis, try these kettlebell curls with your power straps 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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Tricep day motivation#motivation #fyp #tricepsArm Training
Tricep day motivation#motivation #fyp #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 looking for a tough finisher for your tricep workout, try these leaning bodyweight tricepArm Training
If you’re looking for a tough finisher for your tricep workout, try these leaning bodyweight 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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My personal favorite tricep push down variation give these a try you won’t be sorry#muscle #workoutArm Training
My personal favorite tricep push down variation give these a try you won’t be sorry#muscle #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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To add some intensity to your barbell curls try these seven rep wide seven reps skinny curlsArm Training
To add some intensity to your barbell curls try these seven rep wide seven reps skinny 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 thumbless reverse curls to absolute failure. Good luck.Arm Training
Try these close grip thumbless reverse curls to absolute failure. Good luck.
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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Over the head tricep extensions in the Smith machine are a very effective way to build your tricepsArm Training
Over the head tricep extensions in the Smith machine are a very effective way to 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 use your infinity strap for maximum tricep development?Arm Training
How to use your infinity strap for maximum tricep development?
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 motivation#motivation #workout #bicepsArm Training
Bicep day motivation#motivation #workout #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 →
Bicep day motivation #workout #motivation #pump #muscle #bicepsArm Training
Bicep day motivation #workout #motivation #pump #muscle #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 these spider curls in the Smith machine for an amazing finish to your bicep workoutArm Training
Try these spider curls in the Smith machine for an amazing finish to your bicep 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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For the ultimate set of bicep contraction and eccentric involvement try theseArm Training
For the ultimate set of bicep contraction and eccentric involvement 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
Open lesson →
Tricep day motivation#workout #motivation #pump #muscle #tricepsArm Training
Tricep day motivation#workout #motivation #pump #muscle #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 →
Using a resistance band as a handle is a great way to add a little finesse to your tricep pushdowns.Arm Training
Using a resistance band as a handle is a great way to add a little finesse to your tricep pushdowns.
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 →
Biceps motivation#workout #motivation #bicepsArm Training
Biceps motivation#workout #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 →
If you’re looking for some extra eccentric contraction, try these resistance band drag curlsArm Training
If you’re looking for some extra eccentric contraction, try these resistance band drag 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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If you’re looking to blast your bicep, try these one arm t-bar curls with a rope. It’s a lot harderArm Training
If you’re looking to blast your bicep, try these one arm t-bar curls with a rope. It’s a lot harder
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 set of reverse grip curls taken to the extreme fail, alert #failArm Training
A set of reverse grip curls taken to the extreme fail, alert #fail
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 pushdown variations #workout #motivation #tricepsArm Training
Tricep pushdown variations #workout #motivation #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 →
If you’re looking for a different way to do your tricep pushdowns try these chopping pushdowns.Arm Training
If you’re looking for a different way to do your tricep pushdowns try these chopping pushdowns.
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 motivation#workout #motivation #bicepsArm Training
Bicep day motivation#workout #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 →
Seated barbell curls are a very effective way to lock in your arms in the right position for maximumArm Training
Seated barbell curls are a very effective way to lock in your arms in the right position 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 →
The day of triceps #workout #motivationArm Training
The day of triceps #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 →
The single cable crossover handle is a very effective handle for working reverse tricep pushdowns.Arm Training
The single cable crossover handle is a very effective handle for working reverse tricep pushdowns.
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 kettlebell tricep extensions with a rope to really finish off your triceps with a great pumpArm Training
Try kettlebell tricep extensions with a rope to really finish off your triceps with 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 →
The day of the biceps coming into a theater near you #workout #motivation #bicepsArm Training
The day of the biceps coming into a theater near you #workout #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 →
You can’t be a good set of drag curls to really get the peak of your bicep contracting#workoutArm Training
You can’t be a good set of drag curls to really get the peak of your bicep contracting#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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Using a barbell as a preacher curl in the power rack while curling a kettlebell with a ropeArm Training
Using a barbell as a preacher curl in the power rack while curling a kettlebell with 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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Curling with cable crossover handles attached to the barbell are a great way to force controlArm Training
Curling with cable crossover handles attached to the barbell are a great way to force control
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 motivation #workout #motivationArm Training
Triceps day motivation #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 →
One of the best ways to lock in your triceps for maximum contractionArm Training
One of the best ways to lock in your triceps for maximum 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 →
In my opinion, one of the best handles to use for tricep pushdowns is the regular single handle.Arm Training
In my opinion, one of the best handles to use for tricep pushdowns is the regular single handle.
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 →
Biceps and forearm day #workout #motivation #bicepsArm Training
Biceps and forearm day #workout #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
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Day of triceps #workout #triceps #muscle #motivationArm Training
Day of triceps #workout #triceps #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 →
Chopping pushdowns are a great way to work one tricep more intensely while you’re working both.Arm Training
Chopping pushdowns are a great way to work one tricep more intensely while you’re working both.
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 tricep push aways are a great way to finish off the triceps with an amazing pump.Arm Training
Close grip tricep push aways are a great way to finish off the triceps with 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 →
Underhand grip tricep pushdowns using your power straps as handles are a great way to hit your trisArm Training
Underhand grip tricep pushdowns using your power straps as handles are a great way to hit your tris
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 great finisher with the resistance band to end your bicep workout #bicep #workoutArm Training
Try this great finisher with the resistance band to end your bicep workout #bicep #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 →
Biceps #motivation #workout #muscleArm Training
Biceps #motivation #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 →
If you’re looking for a Safe way to really increase your intensity while doing barbell curls,Arm Training
If you’re looking for a Safe way to really increase your intensity while doing 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
Open lesson →
Tricep day #tríceps #motivation #workoutArm Training
Tricep day #tríceps #motivation #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 →
Today’s bicep workout #workout #motivation #pumpArm Training
Today’s bicep workout #workout #motivation #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 alternative concentration curls you hit your biceps and brachioradialis at the same timeArm Training
Try these alternative concentration curls you hit your biceps and brachioradialis at the same time
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 #workout #motivationArm Training
Tricep day #triceps #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 →
Resistance band pushdowns are the perfect finisher for your tricep workout to get that last littleArm Training
Resistance band pushdowns are the perfect finisher for your tricep workout to get that last little
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 →
Netflix presents BICEP BLITZ #motivation #workout #bicepsArm Training
Netflix presents BICEP BLITZ #motivation #workout #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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Four variations of the barbell curl #workouttips #motivationArm Training
Four variations of the barbell curl #workouttips #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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For a great combination of working your forearms and biceps try these thumbless grip reverse curls.Arm Training
For a great combination of working your forearms and biceps 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
Open lesson →
For one of the most intense bicep contractions you can get try these spider curls off of the barbellArm Training
For one of the most intense bicep contractions you can get try these spider curls off of the barbell
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 #motivation #muscle #healthArm Training
Tricep day #triceps #workout #motivation #muscle #health
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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