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I found this article on muscle dog for women (MDFM) article section
I tried this whole body workout last week.  It was FANTASTIC!!
I was huffing and puffing by the time I was done.
 
 
It’s a great workout because it’s only 3 days per week and it hits every muscle group. 
 
 
The super sets also get your heart rate up so your burning more calories in less time.
 
This whole body workout is great for fat loss and body toning.
It’s easy to follow… and it’s a great change from doing split body workouts..
 
Also, many people over train, so this is a great guide to follow if you are a novice… 
 
 I DEFINITLY RECOMENT GIVING IT A TRY!!!
 
Try it for three weeks and Let me know what you think
 
http://www.muscledog.com/article/view/1/BURN_FAT_AND_BUILD_MUSCLE.html#

10/ 16/09
I did an awesome whole body work out this morning:

 
Target muscle groups
Hamstrings, Glutes, Back, Shoulders/Chest & core
 
Set / reps / wt

 
Super set 1
Assisted pull ups … 4/10/-60
Medicine Ball lateral wood chops….  4/15/15
 
 
Super Set 2
Straight leg dead lifts  …3/18/95
Incline press (60 degree angle) 3/12/25
 
 
Super set 3
Leg curls drop set… 3/30/ 55…50…45…40…
Front shoulder raise …3/15/25
 
Set 4
Alt Lunges drop set …3 sets 30 reps… 25 lb….20lb…15lb
 
It was a great work out… I kept my intensity high and short rest periods between super sets…
 
Try it and let me know how you did…