Bodybuilder Michal Krizo is working like a man possessed in the gym to elevate his career. Krizo is a Slovakian professional bodybuilder that has competed in the IFBB Elite Pro League for the majority of his career. However, he started his Olympia campaign by transitioning over to the IFBB Pro League and won the pro card with a dominant win at the 2022 Amateur Olympia Italy. By this time, Krizo had generated unforeseen hype around his name due to his insane physique and muscularity. Following the dominant win, the 32-year-old bodybuilder also won the 2022 EVLS Prague Pro and earned a direct qualification to the 2022 Mr. Olympia. In spite of the victory, Krizo’s conditioning seemed a little off and he came under heavy scrutiny at the show.
However, he went back to the drawing board and started working for his Olympia debut. Many experts predicted that the Slovak had the potential to shake up the division. He ultimately finished 12th at the 2022 Mr. Olympia. The 2022 EVLS Prague Pro winner is targeting a September return for the 2023 Arnold Classic UK and doing consistent work in that direction. Recently, Krizo went through an intense shoulders and triceps workout for bulking and posted the video of the workout on his YouTube channel. So without further delay, let’s take a closer look at the detailed account of this training session.
Michal Krizo goes through a shoulder and triceps workout
Cable Triceps Pushdowns
The standard variation of this triceps isolation movement kicked off the training session. Apart from stimulating the pushing muscles in the arms, cable triceps pushdowns also warm up the elbow joint which is crucial in performing most arms movements. After performing a few solid sets of this exercise, Michal Krizo took to the first shoulder exercise of the day next.
Dumbbell Lateral Raises
Emphasising every part of the deltoid muscles with equal weightage is essential in overall development of shoulders. Dumbbell lateral raises work the lateral deltoid muscles and they also engage core muscles for stabilization during the standing variation of this exercise. Krizo pushed through some solid sets of dumbbell lateral raises with incrementally heavy weights before jumping into another triceps exercise.
Close-Grip Bench Press
Bench press is often mistaken as an exercise for the pecs. However, this could not be further from reality as it is one of the best exercises for improving upper body pushing strength and muscle growth. It works all the pushing muscles in the upper body and ranks high up in the list of exercises that activate the muscle fibres the most.
The close-grip variation of the bench press puts more emphasis on the triceps. Krizo cranked out some heavy weights with increased resistance in each set and went back to working the shoulders next.
Bent Over Seated Delt Raises
Posterior deltoids or rear deltoid muscles play an important role in capping the back perfectly. However, it is very difficult to activate these muscles with standard shoulder movements that target anterior and lateral deltoids. Therefore it is essential to perform exercises that specifically target the posterior deltoid muscles. Krizo took to the bent over seated delt raises and did a few sets to activate the posterior deltoids.
Rope Triceps Pushdowns
The Slovakian bodybuilder went back to working the triceps next and performed the rope triceps pushdowns. This movement works all the heads of the triceps and helps bring about hypertrophy more effectively. Krizo performed slow reps of rope triceps extensions to keep the muscles under tension for a longer duration.
Machine Shoulder Press
Krizo wrapped up the training session by targeting the anterior deltoid muscles with this overhead pressing movement on a plate-loaded machine. He cranked out some heavy sets of machine shoulder press and wrapped up the training session.
Overall, the workout included:
- Cable Triceps Pushdowns
- Dumbbell Lateral Raises
- Close-Grip Bench Press
- Bent Over Seated Delt Raises
- Rope Triceps Pushdowns
- Machine Shoulder Press
Krizo is one of the most impressive mass monsters in the Men’s Open division. If he improves his conditioning during this off-season and brings a complete package to the stage, he can become a top contender in a very short time.
You can watch the full workout video here, courtesy of Michal Krizo’s personal YouTube channel:
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