Your training plan is reasonable, and the weight and number of groups are acceptable. What you need to pay attention to is that the movements must be standardized. Novices should not have psychological burden, and there is no shame in using light weight. If you are greedy, your movements will be deformed, and you will be easily injured instead of training.

The weight of 8~ 12 times can effectively increase the muscle circumference, so we need to use large weight and few times when practicing, but some isolated movements of muscles, such as the bending of biceps brachii and the lateral lifting of deltoid muscle, must be adjusted to the most appropriate weight because of single muscle practice. Muscle gain and fat loss can be carried out at the same time, without conflict, but it is best to have a focus. I suggest you do strength exercises after warming up 10 minutes, and then do aerobic exercise. After aerobic exercise, you have the energy to do abdominal exercise for about 15 minutes, which is better in your present situation.

Usually, eat more foods with high protein content, eat more staple foods, ensure muscle growth, and have enough strength to exercise.