I'm not an expert, but from my experience: for endurance is important focus on one part of the body (your choice) - 4 sets with pauses oo 30s - weight you can lift up to 5 times, no more. Example: Bench press (chest) 4 sets, 30s pause - weight that requires up to 5 lift. If you want a better definition of the muscle - the weight you raise, it must be between 10 and 12 repetitions, 120s pause between sets. And very important, you are exercising endurance only when you achieve the basic form and condition. You have to develop the muscles that control the exercise so you do not get injured.