One Day One Excercise

Hello,

You have male icon, so I'm going to assume you're a guy.  There is no one perfect exercise schedule or exercise for that matter in the gym.  What you do depends on your genetics, level you're currently working on (i.e. beginner, intermediate or well seasoned (bodybuilder)).  I don't recommend exercising for one a week only.  You seriously need to consider at 3 days during the week and later perhaps more.  Try some resistance workouts (weight lifting).  There are a number of different weight systems.  I you go to gym, try all of them and see what works for you.  Working at home weights could take some bucks.  Try your local YMCA, there membership are usually free or small amount.  You may have a local recreation center for your county and they charge different but sometimes are quite reasonable and they generally have all kinds of equipment including olympic size pools.