what workout is effective for getting a buff, good toned biceps?

Question:

Answers:
To make your arms look really great you need to tone all the muscles, not just the biceps. Try bicep curls with a weight that is not to heavy and do more reps.

Other Answers:
bicep curls or dumbels/barbel curls..

I think you're gonna want to do 2 or 3 sets of a heavier weight when you do curls

Well, in this case, the simplest is the best. Grab a couple of dumbells at the heaviest weight you can manage for 8-10 curls, and go to it for four or five sets. For an even more intense workout, get on a curl machine, set the weight to an amount you can handle for 8-10 reps, do those reps, immediately set the machine to the next lower weight, do as many reps as possible, and so on and so forth, without stopping, until there's no weight left on the machine. Your biceps will be pumped to the max.

push-ups, bicep curls, and tricep dips. Also there is a great machine at most gyms. I do not know the name, but you stand on it and you can do dips, and pull-ups etc.. You can adjust the weight at the bottom depending on your fitness level. You can either do lots of reps for firming, or you can go a little higher with high weights for more bulk and definition.

Here are a few exercises
Bicep curl
Preacher curl
concentration curl
hammer curl

The curl is what primarily uses the biceps.
Your rep range should be between 5-12. If you can't do five lighten up, if you can do 12 add more weight. Try to get in about 3 sets in each time at least twice a week. To bring in the tone, where you can see it, you need to cut down on your overall level of body fat. This comes from calorie restriction, and/or increased exercise.

Good luck!

Trainer Greg
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There is no such thing as "toned." All this means is an absence of fat to provide yourself a lean look, although many would construe it also as the elongation of muscles through different exercising. But first, to have toned muscles, you must have muscles in the first place and you're going to want to work both the bicep and the tricep, the tricep being the more important of the two for size and the bicep being an important factor in shape. For biceps I reccommend a concentration of varying exercises which should be rotated, and usually used in no more than 3 types of exercises per workout. These include such things as concentration curls, preacher curls, dumbbell curls, hammer curls, barbell curls and pulley curls. Try to reach for 3 sets of 6-10 reps each, starting at 6 and working your way up to 10 reps. When you reach 10 reps you know to up the weight. The same principles apply to the triceps, and exercises I would reccommend would be: tricep pushdowns, tricep kickbacks, skullcrushers and an overhead tricep press. If you need help on visualizing these exercises try bodybuilding.com for animations and pictures of these exercises. Again though, once you've built up muscle during a bulk phase, and want to prove your physique worthy, lower your overall bodyfat percentage to where your muscles will start to pop out. With this, of course, you need to do cardio! At least 30 minutes per day, and at least 3-5 days per week.

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what workout is effective for getting a buff, good toned biceps?

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