Circuit 1. High Reps, Minimal Rest.

	Exercise	Tempo	Sets	Reps	Rest
A1	Back Squat	1010	3	15-20	10 sec.
A2	Flat Dumbbell Press	1010	3	15-20	10 sec.
A3	Prone Leg Curl	1010	3	15-20	10 sec.
A4	Standing Military Press	1010	3	15-20	10 sec.
A5	Supine Cable Knee-In	1010	3	15-20	10 sec.
A6	Bent-Over EZ-Bar Row	1010	3	15-20	3 min.
B1	Incline Dumbbell Press	1010	3	15-20	10 sec.
B2	Seated Leg Extension	1010	3	15-20	10 sec.
B3	Front Lat Pulldown	1010	3	15-20	10 sec.
B4	Standing Calf Raise	1010	3	15-20	10 sec.
B5	Flat EZ-Bar Triceps Extension	1010	3	15-20	10 sec.
B6	Semi-Stiff-Leg Barbell Deadlift	1010	3	15-20	3 min.

Note: Tempo of 1010 refers to a tempo of 1 second lowering/no pause/1 second lifting/no pause tempo.

This workout involves 2 circuits of 6 exercises each. Notice there's only 10 seconds of rest between each exercise of a circuit – just enough time to get from one station to the next – and then 3 minutes of rest after you complete each circuit.
Try to complete 3 sets of each circuit, so start conservative. Keep a bit in the tank and don't use maximum loads. Do this workout 3 days a week on non-consecutive days. A Monday/Wednesday/Friday schedule is popular since it frees up the weekend.

This is very effective, but the reps are a touch high and the rest interval a bit low for most strong lifters. If you normally train for relative strength and then jump into this type of work without making the appropriate adjustments, like reducing the weight a bit and taking a few extra seconds of rest if you need it, you likely won't survive past one or two rounds (circuits).

Sursa: t-nation.com