Michal Krizo has started working out six days a week this year.
Michal Krizo continues to climb up the rankings in Men’s Open. This year, he is looking to take another big step and is focusing on areas to improve. This workout hit an area that has been a strength in the past. Krizo recently updated his training split and shared a huge arm workout.
Krizo made the jump from the IFBB Elite Pro League and NPC in hopes of becoming a the Olympia champion. He quickly earned his Pro Card during the Amateur Olympia Italy before winning the 2022 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 and hopes to improve upon his standing.
This is exactly what happened as he finished seventh during the 2023 Olympia. Now, he will look to jump into the top five and is adding all of the muscle mass needed to do so.
“The training plan has changed. I am training six times a week now. One body part everyday. Tri’s and bi’s isn’t just one body part but who would train just bi or try in a day?”
Krizo continues to build up his arms, along with the rest of his physique as well. He shared the full workout on his YouTube page.
Michal Krizo’s Arm Workout
The workout consisted of six exercises the ranged from three to six sets and seven to 14 reps each:
- Cable Tricep Pushdown
- Close-Grip Bench Press
- Dumbbell Lying Tricep Extension
- Single-Arm Pushdown
- Concentration Curl
- Cable Curl
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The workout began with warmups before hitting each exercise. Michal Krizo shared his routine when warming up. It is not about the weight but pumping out reps to burn the muscle.
“I don’t count the reps during warmup. 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.
Much lighter weight 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.”
It was another full day in the gym for Olympia hopeful Michal Krizo. Since he entered the IFBB, Krizo has impressed with his insane size on stage. Now, Krizo will look to perfect his conditioning and jump up the scorecard further.
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