I love double workout day! I did legs this morning, and I decided to do arms during nap time. Man, my arms are done for.
I recommend going heavy for this workout. You want the last couple reps of each move to be hard. If they are not, grab a heavier weight. Only rest enough to get water between sets for the first part of the workout. Go at a controlled pace for the first half. Do not rest at all for the second round with the resistance bands. Go at a faster pace with the bands. I want your arms to be like jello when you are done.