Search for specific movements by yourself, and each group chooses a simple number 15-20 (the main function of this number is to reduce fat, but it can also increase muscle endurance and exercise muscles, which is also good for aerobic exercise). More than 4 groups per action.
On the first day, chest+three aerobic heads
The next day, abdomen+aerobic.
On the third day, back+head is aerobic.
On the fourth day, abdomen+aerobic
Day 5 Shoulder+Leg Aerobic Exercise
There are still two days left. Instead of going to the gym, do sit-ups at home and practice abdominal muscles. You should have a lot of abdominal fat, so I suggest you practice abdominal muscles 4-5 days a week.
If you do aerobic exercise, overweight people are really not suitable for treadmills, which is harmful to meniscus. It is suggested that you can also take classes with spinning bikes and elliptical machines (just boring)
Pay attention to diet and keep up with nutrition at ordinary times, because you have to exercise at ordinary times, so your physical needs are still great. Eat more foods containing protein and low fat, with a good dinner, half full and light.