Michal Krizo is preparing for his next competition in just three weeks.
Men’s Open Bodybuilder Michal Krizo is looking to make some noise during his next competition. This will take place during the New York Pro, where he has enjoyed some recent success. During his prep, Krizo attacked a big-time arm day that he dubbed “legendary.”
| Full Name: Michal Križánek (Men’s Open Bodybuilder) | ||
| Weight | Height | Date Of Birth |
| 260-290 lbs | 6’1″ | 6/7/1990 |
| Division | Era | Nationality |
| Men’s Open | 2010s, 2020s | Slovakian |
Michal Krizo’s Arm Workout
This arm workout consisted of six momvements:
- Cable Tricep Pushdown
- Machine Preacher Curl
- Smith Machine Close-Grip Bench Press
- Cable Curl
- Dip Machine
- Dumbbell Cross-Body Curl
Michal Krizo has been preparing to take the stage here in 2026. He has been open about his workout and diet plan leading up to the New York Pro. Right now, he is training five days a week but plans to switch it up moving forward as he focuses on his conditioning.
“I am training five times a week but my plan it to change it, either this week starting Monday or at 10 weeks, I’d like to train six times per week. Depending on my conditioning and, if necessary, I’d change workouts to train each muscle group twice a week except for legs.”
Michal Krizo’s Road To The IFBB
Out of Slovakia, Michal Krizo burst onto the bodybuilding scene at a young age thanks to his massive frame. In 2022, He made the jump from the IFBB Elite Pro League and NPC in hopes of becoming a the Olympia champion.
Krizo quickly earned his Pro Card during the Amateur Olympia Italy before winning the EVLS Prague Pro, which was his first show and allowed him to punch his ticket to the biggest competition of the year. Krizo finished 12th at his first Olympia that year. He would go onto finish seventh at the 2023 Olympia, which remains his highest placement.
Krizo was sidelined with a shoulder injury that required surgery ahead of the 2024 Olympia. The plan was for Krizo to qualify for the competition but he was forced to shut down efforts and recover. The original schedule was to appear at the EVLS Prague Pro but he pulled out of the event after learning that he needed surgery to repair his injury.
Shoulder injuries can be difficult to return from as a bodybuilder but Krizo made it happen in 2025. He finished fifth during the Pittsburgh Pro after a third-place finish at the New York Pro. Krizo earned his Olympia qualification during his win at the 2025 British Grand Prix Pro.
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