Hi Alvin,
Really depends on what you want to acheive. If you want to gain some muscle mass then once a week lifting heavy weights will get you the desired results. Although I would suggest not focusing on certain muscles and rather involve all the muscles including legs to provide balanced growth that will support all of your body.
In terms of maximising your time, lifting free weights (barbells and not machines) will incorporate more supporting muscle fibres and encourage more growth. Also focusing on the large mucsle groups and exercises like Bench Press for Chest, Should Lifts, Squats etc, by working on the larger muscles with the basic strength exercies it has a rippled effect on the rest of your smaller muscles, so from 4-5 exercicies your whole body gets a workout.
I found weights to be a great fat burner and you soon see the results of your efforts. I'm now 30 and have started to realise the importance of cardio workouts as well as stretching. If you sneak in a one or two 20min light workouts as well I think you'll find it makes a difference.
I try and get a 10-15 minute stretching session before and after I wake up. It all adds up in the long run and like yoga the mild benefits of staying flexible and supple can be tremendous.
Dan
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