Slovakia’s Michal ‘Krizo’ Krizanek is aiming to make a massive statement when he returns to the stage. In a recent YouTube video, Krizo discussed how his training has changed and blasted his biceps and triceps with an intense workout.
A breakout star of 2022, Michal Krizo attracted eyeballs from around the world thanks to his stature, bubbly muscle fullness, and freaky vascularity. Debuting in 12th place on the 2022 Mr. Olympia stage, Krizo has only made improvements to his physique since.
In 2023, the mass monster claimed gold at the Empro Classic Pro, setting him up with another qualification for the sport’s biggest event of the year. Exceeding expectations, Krizo jumped to seventh place on the 2023 Olympia stage.
While he competed recently at the 2023 EVLS Prague Pro, he was out-muscled by winner Samson Dauda. If he hopes to compete on the Mr. Olympia stage this year, he will need to compete soon. With his sights set on the future, he walked fans through his latest arms training session.
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Michal Krizo Blasts His Biceps and Triceps With Brutal Bulking Arm Workout
Before starting his workout, Krizo revealed his training frequency has changed, adding that he is now exercising one body part six days a week.
“It’s triceps and biceps today. The training plan has changed. I am training six times a week now. One body part every day. Tris and bis isn’t just one body part but who would train just bi or tri alone in a day?
Find Krizo’s workout below:
- Cable Triceps Pushdown — 4 sets 7-11 reps
- Close Grip Bench Press — 3 sets 8-14 reps
- Dumbbell Lying Triceps Extension — 3 sets 10-12 reps
- Cable Single-Arm Pushdown — 3 sets 11-14 reps
- Concentration Curl — 6 sets 10-12 reps
- Cable Bicep Curl — 2 sets 13-14 reps
During cable triceps pushdowns, Krizo offered insight into his rep ranges during warm-up sets.
“I don’t count the reps during warm-up. I just do as many as I feel like doing. Sometimes it’s 30-40 reps, always more than 20 at least. Just to warm it up,” said Krizo. “Yeah much lighter weight [during warm ups] so that I can do 20-30 reps. And when I finish, I may still be able to do 10 more. It’s just to get some blood into the muscle. Get the tendons moving and such.”
Taking note of his physical progress, Krizo has opened up on his training for the 2024 off-season. From his top supplements to incorporating drop sets, Krizo has made it clear he plans to bring a completely different look to the stage this year. He also named eight-time Mr. Olympia Ronnie Coleman as his favorite bodybuilding idol.
As it stands, Michal Krizo has yet to clarify which bodybuilding show he will participate in. He has until the September 15, 2024 deadline to clinch a qualification to the 60th anniversary of Mr. Olympia, taking place October 10-13.
RELATED: Michal Krizo Annihilates A Chest And Shoulder Workout
Watch the full video from Michal Krizo’s YouTube channel below:
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