i am currently doing this arm workout on Wednesdays
http://www.muscleandstrength.com/wor...m-workout.html

would it be okay to also maybe do resistance band fast twitch workouts two days prior (monday)

filling in the rest of the week with:
monday: abs/ftw resistance band
tuesday: run/chest
wednesday: abs/blast+pump arm workouts
thursday: run
friday: abs
saturday: REST
sunday: run