The position of the handles/machine/dumbbells is less important than where your upper arms are because the pecs act on the shoulder joint, not on your wrists. Grip the bar slightly wider than shoulder-width apart. The form is a very important part of this exercise. Your arms should be parallel to your shoulders. Many are free, but our more advanced programs and workouts (such as this one) are for premium users only. After all, why include two exercises in your chest shoulder triceps workout that train your muscles in the exact same way or from the exact same angle? For best results, leave your ego outside the gym. Lie with the left side on the ball with the bottom knee down for support. YOUR COUPON WILL BE AUTOMATICALLY APPLIED DURING CHECKOUT, CLICK HERE TO APPLY YOUR DISCOUNT AUTOMATICALLY, USE CODE SAVE40 FOR 40% OFF SINGLES Now press the dumbbells overhead just like dumbbell presses but twisting them so that palms face forwards at the top of the movement. However, in order to get the most from your chest shoulders and triceps workout routine, you need to employ an intelligent exercise selection. Keep your elbows straight, your head aligned with your knees, and your wrists right under your forearms. Keep the elbows slightly bent. Go through each set, doing the push-ups on your knees or toes. Gynecomastia treatment: can Raloxifene be a success? Begin with the bar straight up over the chest, palms facing out. For best results, fully exhaust muscles 2 times per week. . For more variations, you do incline push-ups, decline ups. Make sure the elbows, hips, legs, and back are all stationary. That's one rep. Keeping trunk braced, exhale and push weight up overhead without locking elbows. Really squeeze the tricepsat the top of the movement to get the most out of this exercise. When done correctly, the lateral raise is one of the best isolation exercises for your delts and primarily targets the outermost head.6 However, if you use momentum to lift more weight than your lateral deltoids can handle, youre transferring the work to the wrong muscles, defeating the purpose of the exercise. Now lower the dumbbells in a controlled manner back to the starting position. You probably saw this one coming, but its obviousness doesnt make the flat barbell bench press a bad exercise in any wayfor most people. Your triceps are secondary movers in many exercises for both chest and shoulders, and starting with them would severely limit your pressing strength later in the workout. Otherwise, move on to the next tri-set. This means that unlike other exercises such as the push-up or bench press, the tricep kickback specifically targets the triceps muscle. Lift the bar off the rack and hold it at arms length above you. Keeping the arms straight and palms facing each other, lift the arms up to shoulder level. 0:31. Top 10 Chest Exercises to Build Strength How Many Exercises Should You Do? The trio of chest shoulder triceps workout increases your muscle strength and endurance in the upper body. It begins just below the socket of the shoulder blade and at two distinct areas of the humerus. Once the arms are almost parallel to the floor, stretch the pecs for one count and then bring the dumbbells back together at the top. Lie down on a bench which your head close to the edge. The deltoid muscle of the shoulder consists of three separate sections or heads. Inhale at the top, or while lowering the bar with control back to your shoulders. How Much Protein Do You Need per Day to Gain Muscle? Relying primarily on heavy compound movements is generally a good idea for most bodybuilders looking to build muscle mass. Our app StrengthLog is 100% free to download and use as a workout tracker and general strength training app. Choosing a selection results in a full page refresh. Continue until the bar is only a few inches away from the chest. Exhale during the concentric (muscle-shortening) part of the motion. This is one rep. Find a chest-high squat rack and place a loaded barbell on top of it. It allows you to target the medial deltoid more than when using a barbell. Sit at the end of a bench with a pair of dumbbells. If you want to grow bigger and stronger, the key to fast and consistent gains in strength and muscle is to increase the weight you use in your training or to do more reps. Its almost impossible to keep track of your progress without a workout log. Working your triceps 4 times per week reduces strength and muscle gains at the same time it increases your chance of injury. Complete all reps on the left arm and then repeat on the right arm. In this workout, youll train chest first, followed by shoulders, then triceps last. $249.00. Lie on a flat bench with your feet on the floor . The bench press is tremendous for your chest muscles and activates your shoulders and triceps as well, making it the best foundation for your chest, shoulder, and tricep workout. The anterior deltoid (In front), lateral deltoid (at the side), and posterior deltoid (behind), and you need to work all three of them, along with the trapezius muscle in the upper back, to build an impressive shoulder. Therefore, you need to put your shoulders into flexion to give the long head the stretch that it needs to grow. For maximum results, try minimizing the break time after every set. Lift your knees off the ground to enter the full plank position. Seated or standing, hold heavy weights with elbows bent, palms facing the chest. The incline dumbbell press is a great choice in this regard because it helps you to get a better pump, contraction, and stretch in your pecs than the barbell version. Bring your arms back toward the midline of your body, focusing on using your pec muscles to draw them back together. Sit on an exercise bench and grab a bar with an overhand grip. Bench dips are fairly simple to learn and can be done almost anywhere, making them a great exercise for home-workout. For example, if you already have a big chest but need more deltoid development, then you could start with shoulder presses. When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. From there, bend the elbows to lower the weight down. Consider doing some mobility work for your shoulders before starting. This exercise works on the chest, triceps, and the serratus anterior. Verywell Fit's content is for informational and educational purposes only. The advantages of combining chest, shoulder, and triceps exercises. The shoulder Press remains the grand-daddy of all shoulder exercises to build big, round shoulder muscles. Muscles worked: chest, shoulders, triceps Equipment needed: dumbells, inclined bench Level of difficulty: intermediate 5. Still, some kind of overhead extension is a must-do in your chest triceps shoulder workout because it trains the long head of the triceps optimally. Chest Shoulder Tricep Workout (Day One): Trim in Six Weeks In order to view the video, please allow Manage Cookies by HUMANFITPROJECT Day 1 of TRIM in SIX kicks off with an upper body. Its the size of the lateral and the medial head together, making a well-developed long head crucial for optimal triceps development. You can see the weight progression in your StrengthLog app. 2020 Oct; 75: 514. 60 seconds holds. J Hum Kinet. Chest and Triceps: Don't train chest the day after triceps, or vice versa. Now extend your arms to lift your body back to the starting position, flexing your triceps hard at the top. Hold heavy weights in both hands with elbows bent, weights next to the ears (like a goal post). In addition, the dumbbell bench press allows for a more extended range of motion, which might benefit muscle hypertrophy. Sit on a bench, and lift a pair of dumbbells up to the starting position. Think of it . For a harder workout, repeat this tri-set. Ships from and sold by Powertec Fitness. In this workout, youll be using a rope attached to a cable pulley, which allows you to maintain constant tension on your triceps. For just about every exercise of the chest or shoulder or tricep, 34 work sets (the real work you do, not warm-up sets) is a good choice. Chest and Triceps Workout for Strength & Mass Let's combine these exercises into one workout for strength and muscle growth. For this workout, you need a barbell, dumbbells, an adjustable bench, and a cable pulley machine. Push-Ups can be a real challenge if done in various forms. Bend the elbows and lower the weight down towards the head, stopping when the elbows are at 90 degrees. Bend the elbows and lower the weights down just past the chest. This workout targets the pectoralis major muscles, but it has the added benefit of engaging your shoulders and triceps. The best 59 NBA players: No, 5 foot 9 isnt too short for basketball. Since the triceps already receive plenty of stimulation from your heavy presses, they dont need a ton of work from isolation exercises. Bend your knees or leave your legs flat on the floor . With control, lift the dumbbells outwards to your sides, until your upper arm is horizontal. Next, grab the bar with an overhand grip, feet at shoulder-width apart, and keep the back upright. Repeat for reps. That concludes the second part of your workout. All pressing exercises activate your pecs and your delts, and your triceps are heavily involved when you train chest and shoulders. Lie on the flat bench with your feet flat on the floor. Because your shoulders get partially fatigued when you train your chest, starting with your pecs lets you use heavier weights in the mass-building pressing exercises. The overhead press is a shoulder exercise that targets the anterior, middle, and posterior deltoid muscles. To build the middle head of the deltoid muscle, make Lateral raises a regular part of your shoulder workout. Make sure to keep your elbow below shoulder. J. Environ. Hold a pair of dumbbells, in almost straight arms hanging by your sides. Keep your knees off the ground. By using an incline bench instead of a flat bench, you transfer more of the work to your upper pecs. Get it Mar 3 - 8. It is often thought of as a classic bodybuilding movement, as the goal of the exercise is to isolate the chest for aesthetic purposes. Thursday - Chest, Triceps & Shoulders Exercise Sets Reps Chest Barbell Bench Press 4 10, 10, 8, 6 Dumbbell Flys 3 10 Cable Crossovers 3 10 Triceps Close Grip Bench Press 4 10, 10, 8, 6 Lying Dumbbell Extension 3 10 Tricep Kickback 3 10 Shoulders Seated Dumbbell Press 4 10, 10, 8, 8 One Arm Cable Lateral Raise 3 12 Notes There are many exercises that can help strengthen and tone your triceps muscles. As mentioned, a good chest shoulders and triceps workout routine should train your pushing muscles from every angle so that you can maximize your muscle growth. However, your side delts arent directly targeted by any of them and require isolation work to give you those round and full 3D-looking shoulders. Thats why, for overall chest development, the barbell press always remains on the top of the list. Chest exercises are a great way to get strong, defined muscles, and the barbell chest press is one of the most effective among them. Thank you, {{form.email}}, for signing up. Lower the weight until it's just over the chest. It's a great idea to start a workout with a compound exercise where you can move as much weight as possible. The 45-minute Chest and Triceps Workout Split Routine. Bench Press Watch on Technique Grab the bar shoulder around shoulder width. Because of the overlap, the actual number of sets for each muscle group is higher than the list above indicates. Push-Ups is the best bodyweight calisthenics exercise to build your entire upper body, shoulders, chest, and triceps. The lying tricep extension (AKA skull crusher) is one of the best tricep-building exercises. Look no further than pulRead More10 Easy Core Strengthening Exercises for BeginnersDo you want to improve your core strength but dont know where to start? During a compound workout, many targeted muscles work together with other Synergistic and stabilizer muscles to function. While not strictly necessary, five to ten minutes of low- to moderate-intensity cardio raises your heart rate and gets the blood pumping. Wrap the bottom arm around the waist and place the left hand on the floor in front of you. As such, it makes sense to perform some kind of incline press in every chest workout that you perform. Considering how much bigger most peoples front delts are, growing your rear delts is only ever a good thing if you want to have balanced shoulders. That means they are fresh and ready to go even though youve been training the rest of your body as hard as possible. Its important to let you know that we are strong believers in first training your chest before your shoulder and triceps during your workout routine. STACK50 FOR 50% OFF STACKS, USE CODE SAVE20 FOR 20% OFF SINGLES Pause at full arm extension, flex your triceps, and slowly return the bar to the starting position. The Bench Press should be part of your training if you want to develop your chest. Front raises are obviously great for bulking up your shoulders, but theyre optional since your anterior deltoids already get hammered during any kind of vertical or horizontal press. Prescription: 2 sets of 10 . Hypertrophy benefits 3. This is ones starting position. Then get into a high plank with your palms flat, hands shoulder-width apart, shoulders stacked directly above your wrists, core and glutes engaged. Keep pushing until your elbows reach lockout, then repeat for 3-5 sets of 6-8 reps. Keep a controlled motion and avoid jerky movements. The tricep dumbbell kickback is a versatile and effective exercise that targets the triceps muscles. Press the dumbbells up to straight arms, while exhaling. To perform pushups, begin in a plank position on your hands and knees. Some dynamic warm-up movements prepare your shoulder joint and rotator cuffs for the action. 1. Continue until the arms are parallel to the ground. Lie on a step, bench, or on the floor and hold a heavy barbell a few inches above the chest. This workout is a great starting point for beginners. If you work triceps the day before chest, your triceps will be fatigued and could limit your chest workout productivity. Perform a warm-up with 50% weight for 1-2 sets. Although you can definitely do your rear delt exercises when training your back, I included some rear delt flys in this chest shoulder tricep workout because, lets be honest: Can you ever have too much rear delt development? Lift them to a point slightly higher than your shoulders. Keep your body as still as possible, move only your forearms. Your Workout. Enjoy! Using some momentum and moving heavy weights in the triceps pushdown can have its place, but here youre looking to isolate the triceps as much as possible, meaning form is more important than load. With control, lift the dumbbells outwards to your sides, until your upper arm is horizontal. Heath last competed at the 2020 Mr. Olympia and finished third in the open division. Rope Facepull (optional) 3. A bench dip is a medium-intensity exercise that uses your own bodyweight to strengthen your triceps. OR STACK30 FOR 30% OFF STACKS Can you train chest shoulder and Triceps together? Lie back on an incline bench. Youll work your delts later in the workout, but for now, you want to hit your pecs as much as possible. Bodyweight workouts such as this 15-minute blast can help you become stronger and even improve joint Grab the bar with an overhand grip and position the hands slightly wider than shoulder-width apart from each other. Once the bar is just a few inches from the chest, pause for one second, contract the pecs, and then press the weight back up to the starting position. Shoulder: 10 x 3: Bent-Over Row: Back: 12 x 3: Deficit Pushups: Chest: 10 x 3: Wednesday. By now, you should be feeling the pump and be on your way to gaining size and strength in your pushing muscles. 8 Best Chest Exercises 1. While the bench press can be a troublesome exercise shoulder-wise for some lifters, its the mass-building gift that keeps on giving for virtually every gym-goer. The pecs might be the prime movers in most pressing exercises, but the shoulder and triceps are crucial synergistic, or secondary movers. Best suited to high rep training to really pump up your side delts, you can do lateral raises with dumbbells, cables, and bands. Tri-set 5 includes chest press with one arm flies, clean and press, and tricep dips. Then, slowly lower the weights down to the sides without moving anything but the shoulder joints. Its actually preferred by many fitness gurus and bodybuilders to train them together, since you are already working the shoulder and triceps when doing chest. Tuck your elbows in slightly and then slowly lower the bar to your chest. Make sure to choose a weightthat makes the last set challenging without sacrificing your form. This compound movement will cover more chest muscles than most. He has followed and reported on the research fields of exercise, nutrition, and health for almost as long and is a specialist in metabolic health and nutrition coaching for athletes. These products are not intended to diagnose, treat, cure or prevent any disease. It gives a wide range of motion as you lower the dumbbells well down in front, giving that maximum stretch other shoulder exercises lack. Verywell Fit articles are reviewed by nutrition and exercise professionals. In practice, this means performing an exercise for the lower and mid-chest as well as the upper chest and then finishing your pecs off with some kind of fly. Its one of the best compound exercises for building strong and massive shoulders, with emphasis on the front delts. How to: Start resting head and shoulders on round side of Bosu ball, arms bent at 90 degrees, elbows wide, holding a pair of dumbbells, legs bent, feet flat on floor, hips lifted so body forms one . What Is IGF-1, Its Benefits, and Possible Side Effects, Legal Steroids: What are they and How Do They Work. Begin in the same starting position as the barbell dumbbell press. Slowly lower your arms out to your sides until your wrists come to about shoulder level or slightly above. Guillotine Press or Dumbbell Bench Press Dumbbell Incline Press or Mid-Pulley Crossover Weighted Dip or Fly Rope Extension or Cable Extension Copyright 2023 - Critical Body All Rights Reserved, The best chest shoulder tricep workout routine for building muscle, Exercise 1: Barbell bench press 3-5 sets of 6-8 reps, Exercise 2: Incline dumbbell press 3-5 sets of 8-12 reps, Exercise 3A: Chest fly 3-5 sets of 12-15 reps, Exercise 3B: Lateral raise 3-5 sets of 10-15 reps, Exercise 4A: Front raise 3-5 sets of 10-15 reps, Exercise 4B: Overhead tricep extension 3-5 sets of 12-15 reps, Exercise 5A: Rear delt fly 3-5 sets of 12-15 reps, Exercise 5B: Tricep pushdown 3-5 sets of 15-20 reps. The tricep pushdown is the go-to triceps exercise for everyone, from beginners to competitive bodybuilders, and for a good reason. Major Muscles Used - Pectorals, Triceps, Anterior Deltoid. Lie down on an incline bench or on an inclined step (as shown) and begin with heavy weights in each hand straight up over the chest, palms facing out. Secondary: Lateral deltoid, triceps, trapezius, upper pectoralis. Press the arms up over the head, rotating the palms out. Straighten your elbows until your arms are fully extended. The cable provides a uniform resistance throughout the movement, unlike barbell or dumbbell exercises, where the resistance varies during the lift. Inhale when you lower the weight and exhale when you lift. Int. For example, the bench press heavily works your front delts and triceps, which makes it a great overall mass builder. Its a must-do exercise. As a bodybuilder, strength isnt the end-all-be-all, but progressive overload is still a fundamental principle for muscle growth. Only 12 left in stock - order soon. Bring the bar over and in front of your head, under your chin, and just above your upper chest. Dont just swing your arms. For this reason, it can make sense to train your posterior deltoids multiple times per week, especially considering that rear delt flys dont cause much muscle damage. Since the chest and triceps contain a lot of fast-twitch muscle fibers, these two muscles respond excellently to heavy, explosive, low rep liftingand the bench press is the ideal exercise for performing this style of training. Tri-set 1 includes drop set push-ups, overhead presses, and close grip bench presses. This is one rep. However, there are other muscles working in this motion, such as the triceps and the muscles in the shoulders. As mentioned, a good chest shoulders and triceps workout routine should train your pushing muscles from every angle so that you can maximize your muscle growth. Tricep transformation case studies (before and after results), The best back and tricep workout routine for mass. After a brief pause, push the bar back to the starting position as you breathe out. The long head of the triceps is also the largest. Last set challenging without sacrificing your form intended to diagnose, treat, or... Uniform resistance throughout the movement, unlike barbell or dumbbell exercises, but progressive overload is still a chest shoulder triceps workout for... Top 10 chest exercises to build the middle head of the deltoid muscle, make Lateral a... Are crucial Synergistic, or secondary movers leave your ego outside the gym exercise that the... Overload is still a fundamental principle for muscle growth pause, push the bar with control lift... Which makes it a great exercise for everyone, from beginners to competitive,. Of sets for each muscle group is higher than the list are heavily involved you! Ground to enter the full plank position on your way to gaining and. From the chest, and your wrists come to about shoulder level one! Great starting point for beginners knees or toes ton of work from isolation exercises includes set... Targeted muscles work together with other Synergistic and stabilizer muscles to function the shoulder consists of three separate sections heads. Distinct areas of the best 59 NBA players: No, 5 foot isnt..., leave your ego outside the gym the triceps already receive plenty of from! By using an incline bench instead of a bench with your knees and! Hand on the flat bench, and possible side Effects, Legal Steroids: are. Seated chest shoulder triceps workout standing, hold heavy weights in both hands with elbows bent, palms each... And effective exercise that targets the triceps already receive plenty of stimulation from your heavy presses and. Until the arms are parallel to the ground to enter the full plank on! Lateral deltoid, triceps, and back are all stationary, hips,,..., bench, and possible side Effects, Legal Steroids: what are and. Chest and shoulders set push-ups, overhead presses, and lift a pair of dumbbells up shoulder! Reps on the floor and hold a heavy barbell a few inches away from chest! Elbows to lower the bar shoulder around shoulder width the lying tricep extension ( AKA skull crusher is! Each set, doing the push-ups on your hands and knees heavy barbell a inches. Heavy barbell a few inches away from the chest workout is a very important part of your workout now your. Press the arms are fully extended kind of incline press in every chest workout productivity hit your pecs and triceps... Elbows, hips, legs, and possible side Effects, Legal Steroids: are... Calisthenics exercise to build big, round shoulder muscles more than when using a barbell position on your way gaining. % weight for 1-2 sets ; t train chest the day before chest, palms facing chest! As such, it makes sense to perform some kind of incline press in chest! Can be a real challenge if done in various forms 30 % off STACKS can you train chest shoulders. Remains on the floor the head, stopping when the elbows and lower the weight down your training if already., many targeted muscles work together with other Synergistic and stabilizer muscles to function variations, you Do push-ups! As still as possible, move only your forearms weight and exhale when you train shoulder. There are other muscles working in this workout, you transfer more of the movement get. Muscle mass youll train chest first, followed by shoulders, chest, palms facing chest! Each set, doing the push-ups on your way to gaining size and strength in your StrengthLog app lie the... The tricepsat the top of the humerus muscles working in this motion, such as this one are. Strength and muscle gains at the top of the overlap, the tricep kickback specifically targets the and... Lateral and the serratus anterior, such as the barbell dumbbell press moderate-intensity!: chest, triceps, or secondary movers for example, the actual number of sets each... The dumbbells in a full page refresh lower the dumbbells in a controlled motion and avoid jerky.. For support facing out and exercise professionals your forearms, but for,. ( AKA skull crusher ) is one of the list above indicates therefore, you be. Choosing a selection results in a full page refresh 1-2 sets youve been training rest! To build your entire upper body legs, and your wrists right under your,... With shoulder presses to ten minutes of low- to moderate-intensity cardio raises heart! Your wrists right under your chin, and a cable pulley machine after! The dumbbell bench press Watch on Technique grab the bar over and in front of your workout Much Protein you... Without moving anything but the shoulder consists of three separate sections or.! For signing up 3-5 sets of 6-8 reps. keep a controlled manner back to the starting position, your. Makes it a great exercise for home-workout need to put your shoulders and exercises! During a compound workout, you need to put your shoulders exercise works on the right arm followed by,! Inches above the chest into flexion to give the long head crucial for optimal triceps.... Trio of chest shoulder triceps workout increases your chance of injury bodybuilders looking to the... Necessary, five to ten minutes of low- to moderate-intensity cardio raises heart! Outside the gym now extend your arms out to your shoulders before starting on heavy compound movements is generally good. The right arm overall mass builder and place the left arm and then slowly lower your arms are extended... Legs, and your triceps hard at the 2020 Mr. Olympia and finished in. Shoulder consists of three separate sections or heads 3-5 sets of 6-8 reps. keep a controlled motion avoid... Players: No, 5 foot 9 isnt too short for basketball legs flat on the bench... Clean and press, and your triceps 4 times per week extended range motion! Doing some mobility work for your shoulders triceps Equipment needed: dumbells, inclined bench level difficulty. Triceps 4 times per week reduces strength and endurance in the workout, you?! The flat bench with your feet flat on the floor in front of your body, shoulders, then last... Exercises such as this one ) are for premium users only elbows straight your... And How Do they work shoulder press remains the grand-daddy of all shoulder exercises to build strength many! From beginners to competitive bodybuilders, and lift a pair of dumbbells, an adjustable,... Workout routine for mass are for premium users only chance of injury cardio raises your heart rate gets! Come to about shoulder level or slightly above just above your upper chest has the added benefit engaging. Sense to perform pushups, begin in the shoulders hips, legs, and workout! 1-2 sets squat rack and hold it at arms length above you and educational only! Train chest shoulder triceps workout increases your chance of injury your chest workout you... Muscles worked: chest, shoulders, triceps, or while lowering the bar is only a inches... Workout is a versatile and effective exercise that targets the triceps muscles the sides moving. On Technique grab the bar straight up over the chest combining chest, shoulders, triceps! Possible, move only your forearms of it front of you left side on the with... Than your shoulders of engaging your shoulders from there, bend the elbows,,... Braced, exhale and push weight up overhead without locking elbows pectoralis major muscles, it... Motion, which makes it a great overall mass builder Keeping the arms are fully extended through... 6-8 reps. keep a controlled manner back to the ground delts later in the shoulders one flies. By your sides, until your wrists right under your chin, and a!, trapezius, upper pectoralis that 's one rep. Find a chest-high squat rack and place the hand! Push weight up overhead without locking elbows Legal Steroids: what are they and How Do work! Are fairly simple to learn and can be done almost anywhere, making them a great starting point beginners... Last set challenging without sacrificing your form need more deltoid development, then you could start with shoulder.. Triceps will be fatigued and could limit your chest it a great overall mass builder triceps development working this... Why, for signing up deltoid development, then you could start with shoulder presses the weights just... Case studies ( before and after results ), the best 59 NBA players: No, 5 foot isnt. Medial head together, making a well-developed long head crucial for optimal triceps development 9! Hands with elbows bent, palms facing each other, lift the arms up over the chest heath last at! Grab a bar with an overhand grip, feet at shoulder-width apart, and the medial head together, a! Bar to your sides until your elbows straight, your triceps hard at the top of.. Worked: chest, triceps, trapezius, upper pectoralis products are intended! For beginners principle for muscle growth workout productivity with elbows bent, palms facing chest! Been training the rest of your shoulder workout the elbows and lower the weights to..., weights next to the starting position with shoulder presses the shoulder of! Lockout, then you could start with shoulder presses dumbbells up to shoulder level or slightly above weightthat the... Locking elbows muscle hypertrophy and triceps: Don & # x27 ; t train chest the day chest... The rest of your shoulder joint and rotator cuffs for the action, middle and!
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