If your goal is to develop muscular endurance and overall fitness rather than muscle and strength I am sure you know by now that this can only be
done with high repetition exercises.
If you have been strength training for several months and have been lifting heavy all that time, you should definitely consider incorporating a week consisting of
training with higher repetitions and alternate it with a week of strength training.
For a number of reasons, I perform all three of these
exercises with higher repetitions, a long time under tension, and in a several seconds positive, several seconds negative repetition format.
For example, if you are doing biceps curls, you start with a lower
weight with high repetitions and gradually raising the weight while lowering the reps. Take a break after 3 sets, then repeat but now you start with the last set you did in a reverse.
If you choose an easy warm up
with high repetitions, try with 15 - 25 easy quick reps successively without interruption on the following exercises — squats, extensions, push - ups, curls and bench with bar / dumbbels.
Lifting heavier weight with fewer repetitions can increase muscle strength and bone density better than lifting lighter weights
with higher repetitions.
Whether I'm training at near maximum effort with low repetitions or about 75 % maximum weight
with high repetitions, 24 hours will give my body time to restore depleted substrates and repair damaged muscle tissue.
In general though, DE work tends to involve lower weights
with higher repetitions, or lower weight and low repetitions performed at very high velocity, usually with a specific purpose in mind - developing speed, muscular endurance, or even power at a particular point of a given lift.