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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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 (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 481–540 of 698 videos in Arm Training.

One arm cable tricep pushdowns are an effective way to finish your tricep workout.Arm Training
One arm cable tricep pushdowns are an effective way to finish 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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Today’s tricep workout #motivation #workout #tricepsArm Training
Today’s tricep workout #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
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Bicep day #biceps #motivation #exerciseArm Training
Bicep day #biceps #motivation #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 these kettlebell curls with a rope as your handle for an extreme focused concentrationArm Training
Try these kettlebell curls with a rope as your handle for an extreme focused concentration
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 tricep workout #triceps #workout #motivation #muscle #workouttipsArm Training
Today’s tricep workout #triceps #workout #motivation #muscle #workouttips
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 to shake up your tricep routine, try these chopping push downs. They really burn.Arm Training
If you’re looking to shake up your tricep routine, try these chopping push downs. They really 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 →
If you’re looking for a great finishing pump for your tricep workout, try these resistance bandArm Training
If you’re looking for a great finishing pump for your tricep workout, try these 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 →
How to target your forearms and biceps to the max. #workout #muscle #biceps #forearms #motivationArm Training
How to target your forearms and biceps to the max. #workout #muscle #biceps #forearms #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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Today’s bicep workout #workout #biceps #workouttips #motivationArm Training
Today’s bicep workout #workout #biceps #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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If you’re trying to target your brachioradialis when you’re doing curls, try these hammer barbellArm Training
If you’re trying to target your brachioradialis when you’re doing curls, try these hammer 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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Today’s tricep workout#triceps #motivation #workout #pumpArm Training
Today’s tricep workout#triceps #motivation #workout #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 →
Triceps done on the dip machine with elbows at your sides is a very effective way to put mass onArm Training
Triceps done on the dip machine with elbows at your sides is a very effective way to put mass on
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 pushdowns should be done with a slow and controlled contraction throughout the entire movemenArm Training
Tricep pushdowns should be done with a slow and controlled contraction throughout the entire movemen
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 #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
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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
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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
Open lesson →
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
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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
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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
Open lesson →
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
Open lesson →
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
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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
Open lesson →
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
Open lesson →
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
Open lesson →
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
Open lesson →
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
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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
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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
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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
Open lesson →
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
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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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