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Home » Bodybuilding

Michal Krizo Blitzes Through Triceps And Shoulders Workout

Krizo is in the middle of off-season training before starting the 2023 Olympia prep.

Written by Andrew Foster, C.S.C.S

Published on11 July, 2023 | 11:08 PM EDT

Updated on9 November, 2023 | 3:45 PM EDT

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Michal Krizo

Michal Krizo - Image credit @Krizo Youtube

Bodybuilder Michal Krizo is keeping himself busy in the gym during the off-season. Having earned the qualification to the 2023 Olympia already, his singular focus now remains to get his physique ready for the grandest stage of bodybuilding. He recently went through a short triceps and posterior deltoid workout in the gym.

Michal ‘Krizo’ Krizanek is the foremost flagbearer of the Slovakian bodybuilding scene at the moment. The 33-year-old competed in the IFBB Elite Pro League until recently. However, he made the switch to NPC in late 2021 to kick off the Olympia campaign. This was one of the highly anticipated crossovers in recent times. Krizo’s insanely muscular physique and massive size created a lot of hype around his name.

Krizo earned the IFBB Pro card with a dominant win at the 2022 Amateur Olympia Italy. Admittedly, he did not beat the most elite competition. However, the Slovak made a quick turnaround and competed at the 2022 EVLS Prague Pro.

He registered a win and also got a direct invitation to the 2022 Mr. Olympia. But the chinks in Krizo’s armor showed up at this point. His conditioning was nowhere near what it should be for an elite Olympia challenger. But Krizo brought an improved physique to the Olympia stage. However, it wasn’t enough to break through the higher ranks and he placed 12th at the 2022 Olympia.

Krizo last competed at the 2023 Empro Classic Pro Spain and emerged victorious, earning a direct qualification to the 2023 Olympia. He is now in the off-season before starting the Olympia prep.

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A post shared by Michal Križo Križánek (@ifbb_pro_michalkrizokrizanek)

Michal Krizo trains triceps and posterior deltoids in the gym

After winning the Empro Classic Pro in June, Krizo is taking a step back to allow his body to rest well. He will continue to put in light work until the end of July. Starting in August, he will be on a strict diet to get ready for the 2023 Olympia. The triceps and shoulder training session aimed at keeping his body active and ready for action until it’s time to switch the gear.

Triceps Dip Press

Krizo kicked off the training session with a few sets of triceps dip presses. It is a machine variation of regular bodyweight dip. It helps adjust the resistance above or below the resistance offered in a bodyweight dip.

The 2023 Empro Classic Pro winner pushed through a few solid sets of the exercise with controlled and slow motion. He then took to another triceps movement.

Cable Triceps Pushdown

One of the most effective and simple ways of working all three heads of the triceps, cable triceps pushdown is a widely used exercise around the world.

Krizo performed a few sets of pushdowns using straight handle attachment and jumped into the only posterior delt exercise of the day.

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A post shared by Michal Križo Križánek (@ifbb_pro_michalkrizokrizanek)

Reverse Pec Deck Flyes

Posterior deltoid is a relatively small muscle. It gets activated during many back exercises. However, it is essential to directly target it with specific movements. Krizo performed reverse pec deck flyes to stimulate the posterior deltoids and wrapped up the training session. 

Overall, the workout included:

  • Triceps Dip Press
  • Cable Triceps Pushdown
  • Reverse Pec Deck Flyes

Michal Krizo has fixed a glaring flaw in his physique – conditioning. He achieved this through significant changes to the diet and cardio. It remains to be seen if the improvements made over the next few months will be enough to break into the top echelons of the Men’s Open division.

You can watch the full workout video here, courtesy of Michal Krizo’s personal YouTube channel:

Experience the thrill of the 2024 Mr. Olympia with our complete coverage! From prejudging highlights and event recaps to expert analysis and results, find it all at our Olympia hub: FitnessVolt.com/olympia. Follow our Live Blog for real-time event updates. Stay tuned for every moment of the action!


If you have any questions or need further clarification about this news, please leave a comment below, and Andrew will get back to you as soon as possible.

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Andrew Foster, C.S.C.S

Andrew Foster, C.S.C.S

Andrew Foster is a journalist with 7 years of experience specializing in bodybuilding and personal training content. He holds a Master's degree in Exercise Science from Rutgers University and is a Certified Strength and Conditioning Specialist. Andrew is dedicated to providing informative, reliable advice on bodybuilding, training, and workout programs. He also offers online coaching and in-person training services.

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