Whatever works for you, not anyone else, am not into fancy machines or weird named programmes that someone else has designed, real weights, dumbbells and barbells, real training, knowledge is power and no-one knows your body better than you, listen to what your body is telling you when it responds, rest is important = amount of work!  

i never train the same body part on the same day, at the same time, for weeks, months, years and people wonder why they don't progress, they cry like babies because they're being 'frequent' and 'dedicated'....NO your conditioning your body to expect at that time, of that day, to work that muscle group, of course it's not gonna react the way you want it too! guess what you doing the SAME damn thing at the SAME damn time! c'mon common sense people.

I don't care how many sets you do, how many reps you do, or how much you lift, who cares about that shit, when you walking around do you think to yourself 'i hope they can see i can lift x amount of weight or that i done x more reps today than before' of course not, people just recognize you got a good physique, they're are people out there workout longer than me, stronger than me but guess what? they don't look like me, it's all relative!!

Consistency means that everytime and anytime you get to the gym you work hard enough, working shifts, short gym opening times, family commitments, long drives, injuries, i've been through it all.....there are no excuses!! you need to train an extra day, do it, you need to rest a few more days, do it, this is a marathon not a sprint!! FIND A WAY OR MAKE ONE!