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So how many of you out there tried 21s? No, I'm not talking about the young'uns who are now legally able to drink! (Though I'm sure that would be an interesting topic as well.) I'm referring to last week's exercise to build up your biceps.

To really get a good set of arms, you mustwork out your triceps as well. The triceps are actually the larger muscle of the arm. Think about it . . . tri (three) versus bi (two). So it is imperative to work the triceps as hard and as frequently as you work your biceps.

One great way of doing that is to incorporate supersets into your workout regimen. Supersets are two or more exercises performed back to back. One tri-ripping superset that I have my clients do is a set of triceps extensions into a set of medicine-ball wall bounces.

You can perform triceps extensions at a cable pulling station. If you do not have access to a cable pulley, you can perform triceps overhead extensions or kick backs with a dumbbell.

1. For triceps extensions, use a straight bar attached to a cable pulley and place your hands about six inches apart, palms down. Begin the exercise with the bar at chest level.

2. Keeping your torso upright (no leaning forward), tighten the abs and press the bar all the way down until your arms are straight. Squeeze those triceps and hold for a count. Slowly raise the bar back up to chest level. Perform 10 reps.

3. Next, grab a moderately heavy medicine ball. Face a wall (preferably not mirrored or you might walk away with several lacerations and seven years' bad luck!) and stand a little farther than arms' length away.

4. Holding the ball at chest level and keeping your elbows pressed against your side, toss the ball at the wall. Catch the ball and immediately toss the ball back as quickly as possible. Do this 50 times or for 30 seconds.

5. Rest for 1-2 minutes, then repeat the entire superset. Complete 3-4 sets.

A.C.E.- and N.A.S.M.-certified, Bobby Solorio has been personal training for 10 years. Prior to training, he was a professional dancer for 20 years. His clientele ranges from those wanting to lose weight and build muscle to senior citizens looking to become more functionally fit. You might recognize Bobby from Bravo TV's "Kathy Griffin: My Life on the D-List," where he trains his now-A-list client. Check out Bobby's website at: www.solofitness-la.com