Michal Krizo Executes A Back And Biceps Workout Four Weeks Out Of 2023 Olympia

Michal Krizo is spending every bit of his energy in improving his physique for the 2023 Olympia competition. Four weeks out of the show, he went through a back and biceps workout in the gym. The video of this training session was posted on Krizo’s personal YouTube channel.

Michal ‘Krizo’ Krizanek is the latest addition to the long list of world-class bodybuilders from the European continent. The Slovak has emerged as a highly touted prospect in the IFBB Pro League over the last couple of years and seems like a promising candidate to become a future Mr. Olympia.

Krizo’s first two pro shows, the 2022 EVLS Prague Pro and the 2022 Olympia gave him the necessary experience of competing against the most elite bodybuilders. While he put on a respectable performance in both, his conditioning was heavily criticized by the experts.

But the 33-year-old flipped the switch after the twelfth finish at the 2022 Olympia and focused on getting better.

Krizo increased the training volume, incorporated cardio and most importantly, improved his digestion for excellent conditioning. The efforts paid off as he emerged victorious at the 2022 Empro Classic Pro Spain, earning direct qualification to the 2023 Olympia. After taking a few weeks off, Krizo started the competition prep in the beginning of August and got on a stringent diet to get his physique in the best possible shape on November 3.

Michal Krizo goes through a back and biceps workout

Michal Krizo is particularly known for his insanely muscular physique and vascular appearance. He has looked phenomenal in recent physique updates and seems ready to go up against the best men of the division.

However, there is no victory without sacrifice. Krizo’s competition prep occupies the biggest chunk of his life at the moment and he has not been able to give time to his young son.

“What do I miss? Now that I have a young kid and I am prepping (for the 2023 Olympia), I don’t feel like spending as much time with him, go out and so on… There is not much energy left. So I’m waiting till the season is over and I’ll make it up to him,” Krizo said.

But the personal and emotional turmoil does not stop the Slovakian bodybuilder as he did what needed to be done in the moment, and jumped right into the workout. So without further delay, let’s check out how Michal Krizo annihilated back and biceps workout.

Lat Pulldown

Krizo enthusiastically started the workout and tackled the lat pulldowns first. This compound exercise is an excellent way to build the latissimus dorsi muscles and get a wide back that narrows down towards the waist, giving a perfect v-taper.

SportsArt Seated Cable Rows

After doing a few sets of lat pulldowns, the 2022 Prague Pro winner took to this horizontal pulling / rowing exercise. Krizo used the SportsArt selectorized machine for doing the exercise and cranked out some solid sets. Seated rows are a great way to build the upper and mid back. Additionally, this exercise helps tremendously with improving the upper body posture.

Hammer Strength Low Rows

It is not possible to isolate one specific part of a muscle with exercise. However, working the muscles from different angles emphasizes different parts of the same muscle. Low rows is one such variation that works the lower lats along with other muscles. Krizo pushed through a few solid sets of the movement next and jumped into another rowing exercise.

Straight Back Rows on Plate Loaded Machine

The 33-year-old bodybuilder tackled another variation of seated rows next. He used a plate-loaded machine for the movement and executed a few perfect sets to work the back muscles.

Close-Grip Lat Pulldown

Krizo’s upper posterior chain exercises reached conclusion with close grip lat pulldown. This alternative engages biceps and forearms to a greater extent and since the arms are closer to the body, lower lats get more stimulus. After annihilating a few sets of the exercise, Krizo wrapped up the back training and moved on to work the biceps.

Seated EZ bar Curls

Krizo started biceps training with seated EZ bar curls. Although the movement pattern on this exercise is similar to the regular barbell curls, the cambered shape of the EZ bar enables a more natural wrist positioning throughout the range of motion.

Performing the exercise in a seated position eliminates the need to engage the core muscles for stabilizing the upper body. This helps isolate the biceps to a greater degree. Krizo performed a few heavy sets of EZ bar curls and advanced over to the final exercise of the day.

One Arm Machine Preacher Curls

Preacher curl is arguably the best bicep isolation movement available to us. The placement of the arm along the pad eliminates the triceps and shoulders from the equation and forces the biceps to lift all the weight. This helps bring about hypertrophy more effectively.

Krizo got some meaningful sets of this exercise under the belt using a machine and called it a day in the gym.

Overall, the workout included:

• Lat Pulldown
• SportsArt Seated Cable Rows
• Hammer Strength Low Rows
• Straight Back Rows on Plate Loaded Machine
• Close-Grip Lat Pulldown
• Seated EZ bar Curls
• One Arm Machine Preacher Curls

Michal Krizo has shown that he can address the weaknesses and come out stronger with consistent efforts. It won’t be surprising if he can surge into top ten at the 2023 Olympia.

Watch the full workout video below, courtesy of Michal Krizo’s personal YouTube channel:

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