Isometric/Iso-kinetic/Isotonic: There are three types of progressive resistance weight training forms that are named for their different effect on fibers and groups of muscle.  The prefix “ISO-” is from the ancient Greek meaning equal.
Isometric - Equal Length; Isotonic - Equal Weight; Iso-kinetic - Equal Speed
Isometric: These dynamic tension movements are various ways of movements in equal length and manipulation of muscle segments where you could transform yourself from physically speaking, a "skinny wimp" into a "muscular hero" - All without the use of weights. In Isometric exercises, you pull and push against an immovable object such as wall or an anchor bar. Muscle tension is increased but there is little or no change in the muscle length. A martial artist practitioner who trains by their master comes to the realization of a phase of exercise that is known as maximum isometric contraction exercises which in fact produce more power than force produced by free weight or weight lifting. 
Isotonic: means equal tension or weight like bio-movements in this type of training there is a change in the length of the muscle. Lifting free weight or barbells and dumbbells is the classic form of isotonic exercises. To tone the limbs as contracted to isometric training, where maximal muscular contraction are possible throughout the exercises, in isotonic training, resistance during the entire lift is not consistent. There is an easy part and hard part Yin and yang or negative and positive. The hard part, the "sticking point” is the weakest spot in the range of motion (where the weakest muscles or join tendons come to play).
Isokinetic: I call these “accommodation resistance exercises”.  These exercises to martial artist practitioners; the heavy duty weight push and pull machines are not that important if you do not emphasize the theoretically therapeutic involvement of inner vital breath comprehension to maximize the inner whole body to generate his own power which provides resistance proportional to whatever effort you apply to it with a proper brea A martial artist is more focused on the mental comprehension and development of physical power through proper breathing and movement. The workout techniques here are several sets of techniques used to assimilate natural three dimensional movements.
Example: Plyometric exercises provide an overload to the muscular system in a way which is different from weight training. Body weight accelerated by gravity provides a force and velocity which exceeds that of machinery or free weights and also simulates actions present in many jumping, sprinting, and throwing activities. This highly advanced component of the IronFit training teaches the neuromuscular pathways to work for quick, explosive, and precise rather than exerting simple brute force. 

Agonist and Antagonist Task

Agonist is the muscle directly engaged in shortening (contraction). The antagonist is the muscle that has to relax at the same time that the agonist contract. In any sport or workout that trains power versus force, the balancing of the contracting agonist muscles and the controlled lengthening of the antagonist is crucial to smooth performances. Thus, it is important to strengthen opposing muscle groups in your workouts training method.
Chest/Upper Back/Quadriceps/Hamstrings
We recommend multiple set exercises that consist of weight training in plyometric tasks where you train yourself to the maximum of your capabilities for 35 minutes.  You can continue without the weight vest for another 15 to 20 minutes without rest.  You will continue this for five to eight sets In each session of your training program.  With heavy duty pyramid training, gradually increase the weight in the body.  (For men, thirty to sixty pounds is sufficient.  For women, ten to twenty five pounds is enough.)   
For proper training, you must have a program and agenda that allows for the function of the entire body.  You should work out at least three days a week with the other days as days for cardiovascular training in a class like Wu Wei Running.  Warrior Flow Yoga is recommended as well to preserve and enhance our flexibility. 
The fundamental of the IronFit method is the fitness of Shaolin Kung Fu, which Shaolin monk practitioners call Nei Gong (internal strength) and Wei Gong (external strength).  These fitness methods are designed to elongate, flex, tone, and sculpt the body including the total control of human body symmetry and skeleton alignment.

Members can participate in group exercises called which involves resistance, endurance, flexibility, agility, strength and equilibrium training. No matter your level of skill, you will gain power, force, discipline and mental focus.

Exercises for Broad Shoulders:
Analyze your development and decide which parts of the deltoids need the most work. You can reduce sets on the stronger or better develop part, and add sets on the weaker part. Try to find a balance. If you have a history of shoulder injuries, consult your doctor before starting training. Use light weights and restricted, controlled exercises at first. Do not do straight arm pullovers, chins or similar exercises.
Recommended
shoulder rehabilitation exercises are: Close-grip Military Press-Keep tension on the muscles at all times. Do not stretch out overhead, but make a complete extension and lock out the elbows.
Upright Barbell Rowing -
Use a shoulder width grip and
light weights. Extend the barbell
to arms' length, keeping tension
on the bar and shoulders
rigid. Presses - in the prone position, use a close grip and light weights. Keep muscles under tension at all times. with control and mindfulness.