question about muscle endurance/fatigue

[110%]

i havent been making much progress lately, other than change of diet/lifestyle which is what i credit it mostly too, i think its also b/c i havent really changed up my workout (sets, reps, rest time) in a long time. well today i was doing bis and i ran in to someone i knew, so we decided to do buddy curls (id never done them before). its basically doing light weight, starting at 1 rep, then 2, in successive order up to 10 then going back down, u do ur reps give ur partner the bar, he does his, no rest in between. well i learned from this i dont have much muscle endurance as i usually take a long time in between sets and was dead 1/3 of the way through while my partner was still doing fine. i would like to do a program like this for all bodyparts for a couple months to switch things up as i think i could benefit from it. so i am looking for a program similar, high reps/low rest time, anybody have any reccomendations?