Bodybuilder Michal Krizo dealt with a chest and shoulder workout in the gym to prepare for the 2023 Olympia. Krizo bounced back strong after the unsatisfactory performance at the 2022 Olympia, winning the 2023 Empro Classic Pro Spain.
Michal ‘Krizo’ Krizanek is the Slovakian professional bodybuilder that belongs to the new generation of competitors. He previously competed in the IFBB Elite Pro League and his presence in the global bodybuilding scene is relatively new. The 33-year-old made the switch to NPC in late 2021, earning the IFBB Pro card with a dominant win at the 2022 Amateur Olympia Italy.
Krizo’s pro debut came shortly after and he registered the first pro win of his career at the 2022 EVLS Prague Pro. The victory earned him a direct qualification to the 2022 Olympia where the Slovak finished twelfth. Although there was a lot of hype around Krizo’s name following his switch to the NPC, the mass monster’s conditioning came under a lot of scrutiny during his competitive appearances and became the weakest aspect of his physique.
The aura of invincibility around Krizo’s name was stripped after he failed to address the issue in both of his pro show appearances. He took serious measures to eliminate the flaws by incorporating cardio and increasing training volume. Most importantly, Krizo worked on improving the digestion, which helped the Slovak bring insane conditioning to the 2023 Empro Classic Pro in Spain.
His back turned out to be the part that benefited the most from improved conditioning. This resulted in Krizo winning the show and earning his second qualification to the 2023 Olympia. He now trains to surge into the top ten on the grandest stage of bodybuilding.
Michal Krizo goes through a chest and shoulder workout
Krizo’s 2023 Olympia prep took off in the beginning of August and he showed off insane striations and improved conditioning in his most recent physique updates. He is following a stringent training routine, training six times every week and has been fueling his workout with a strict diet. While Krizo admits to feeling tired in the prep already, his physique is definitely moving in the right direction.
Eight weeks out of the 2023 Olympia, Michal Krizo pushed through a heavy chest and shoulders workout. The video of this session was posted on Krizo’s personal YouTube channel. So let’s keep the discussion aside and see how the Slovak destroyed the exercises in this training session.
Hammer Strength Bench Press
Michal Krizo kicked off the training session with Hammer Strength bench press and pushed through a few solid sets of the exercise. This was a plate-loaded machine that did a perfect job of firing up the chest, triceps and shoulder muscles for the rest of the workout.
Cable Front Raises
Krizo targeted the anterior deltoid muscles with this isolation movement and performed a few sets using a rope attachment. Front raises isolate the anterior deltoids with a full range of motion and stretch. Deltoid muscles need a lot of stimulus to grow and cable front raises is a great tool in combination with other shoulder exercises to add volume to training.
Crossbody Single Arm Machine Incline Chest Press
The 2023 Empro Classic Pro winner targeted the upper and inner pectoral muscles with this unilateral movement. Incline crossbody press enables squeezing these muscles hard and can be a great finisher to the chest training routine.
Krizo use Hammer Strength plate-loaded machine for the exercise. He pushed through a few sets of this exercise with slow and controlled motion, focusing on the contraction and took to the next movement.
Barbell Wide-Grip Upright Rows
This compound movement helps build strength and muscle in the lateral delts and traps. It causes internal shoulder rotation and can be a little risky when performed with poor form or excessively heavy weights. But has tremendous benefits if performed carefully with the proper technique and right amount of weight. The 2022 EVLS Prague Pro winner executed perfect sets of the exercise before taking up the final exercise of the day.
Pec Deck Flyes
Krizo spent the last bit of his energy in the pec deck flyes to get a good pump. Pec deck flyes rank high in terms of pectoral muscle activation. As a result, they make for an excellent addition to the chest routine. Krizo pushed through solid sets of the exercise with controlled and slow movements to conclude the chest and shoulder workout.
Overall, the workout consisted of:
- Hammer Strength Bench Press
- Cable Front Raises
- Crossbody Single Arm Machine Incline Chest Press
- Barbell Wide-Grip Upright Rows
- Pec Deck Flyes
Michal Krizo got the experience of competing against the elite crop of the Men’s Open division at the 2022 Olympia. Also, it gave him a realistic understanding of where he stands in the larger picture. His Empro Classic Pro win proves that Krizo is on the right track to making progress. It will be interesting to see if he can insert himself in the top echelons at the 2023 Olympia. After all, the improvements made over the past year have been nothing but impressive.
You can watch the full workout video below, courtesy of Michal Krizo’s personal YouTube channel: