Arm Day - Based on the the arm workout from Spartacus War of the Damned (July 5, 2014)

Workout is a descending ladder for the first three (3) pairs of exercises and a failure pair at the end of the workout.
Each set is a rep count of 1-2-1 (one second contraction, two second extension, one second reset).
Rest 45 seconds at the end of each pair grouping but no rest between exercises.

First Pair
Set 1
EZ Bar Curl (10-14 RM)
Tricep Overhead Extension (8-10 RM)
Set 2
EZ Bar Curl (10-12 RM)
Tricep Overhead Extension (10-12 RM)
Set 3
EZ Bar Curl (8-10 RM)
Tricep Overhead Extension (10-14 RM)

Second Pair
Set 1
Swiss Bar Bicep Curls (10-14 RM)
Tricep Kickbacks (8-10 RM)
Set 2
Swiss Bar Bicep Curls (10-12 RM)
Tricep Kickbacks (10-12 RM)
Set 3
Swiss Bar Bicep Curls (8-10 RM)
Tricep Kickbacks (10-14 RM)

Third Pair
Set 1
Alternating Hammer Curls (10-14 RM)
TRX Tricep Presses (8-10 RM)
Set 2
Alternating Hammer Curls (10-12 RM)
TRX Tricep Presses (10-12 RM)
Set 3
Alternating Hammer Curls (8-10 RM)
TRX Tricep Presses (10-14 RM)

Failure Set
Rotational Curls (14-18 RM)
Tricep Bar Overhead Press (20-24 RM)