Bodybuilder Michal ‘Krizo’ Križánek is gearing up for his comeback following a layoff due to injury. On February 18, 2025, he walked fans through his explosive shoulder and triceps workout 13 weeks before stepping on stage at the 2025 Pittsburgh Pro.
Michal Krizo has quickly emerged as one of the most impressive stars in the Men’s Open category. He arguably has the biggest biceps of any athlete in the IFBB Pro League and continues to improve as a rising threat.
Unfortunately, a shoulder injury largely prevented him from competing during the second half of 2024, but it’s since healed up and he has major plans in store for fans. His last contest came at the 2024 Empro Classic Pro, where he took third place behind Behrooz Tabani and winner William Bonac.
Michal Krizo’s Shoulder and Triceps Workout 12 Weeks from 2025 Pittsburgh Pro
Krizo is now headed to the Pittsburgh Pro first, where he’ll take on a star-studded lineup including Nick Walker and Martin Fitzwater, who just took fourth place on the 2024 Mr. Olympia stage. He also plans to compete at two more bodybuilding events this season if all goes according to plan.
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Find his exercise selections below:
- Flat Dumbbell Bench Press – Warmup
- Standing Dumbbell Lateral Raise
- Machine Shoulder Press
- Reverse Pec Fly
- Barbell Upright Row
- Rope Triceps Pushdown
- Seated Dip Machine
- Single-Arm Crossbody Cable Triceps Extensions
In a recent YouTube video, Krizo revealed that he has three shows in mind for the 2025 bodybuilding season: the Pittsburgh Pro, New York Pro, and the Dubai Pro.
“There’s the Pittsburgh show, New York Pro, and Dubai Pro. These shows I have planned. It’s basically that I plan on doing the Dubai Pro and my sponsors plan on me doing the Pittsburgh Pro and New York Pro.”
He’s 13 weeks out from performing in Pittsburgh and mentioned that he plans to switch up his training next Monday.
“We’ll see what the physique’s gonna look like once I start my prep. I think it’s 13 weeks left to the Pittsburgh Pro now. So I might do one more week of this regime and starting next Monday, I’d get it going, 12 weeks out I have to.”
If Krizo could only perform one tricep exercise for the rest of his life, he picked one-arm cable pulldowns.
“Probably one-arm cable pulldowns. Using a rope, and one arm after the other,” he explained.
Michal Krizo has the opportunity to re-insert himself into the upper echelon of the Men’s Open. With improved back detail and mass, he could easily find himself in the first callout at the 2025 Olympia, assuming he manages to qualify for the prestigious event. Don’t miss his next appearance, slated for May 10-11 at Jim Manion’s Pittsburgh Pro!
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