Legendary arm training of Michal Kriz: This is how he builds volume 3 weeks before NY Pro 2026!

Slovak muscle giant Michal "Krizo" Križánek is about to show his lifetime form. On his YouTube channel, he recently shared a crushing arm workout to prepare for the upcoming New York Pro 2026. Although the event is less than 3 weeks away (May 8-9 in Teaneck, New Jersey), Krizo is leaving nothing to chance and continues to work hard in the gym.

Back at full strength and a certain Olympia

Although shoulder injuries can often be fatal for bodybuilders in the Men's Open, Krizo has made a fantastic recovery. He recently showed his strength with a fifth place finish at the Pittsburgh Pro and then a bronze medal at the New York Pro. However, a huge advantage for this season is his win at the British Grand Prix Pro 2025, which has already secured his qualification for the prestigious Mr. Olympia.

So this year he doesn't have to stress about chasing points and can focus on fine tuning his form. He confirmed that he is on a great path with his recent third place at the packed EVLS Prague Pro, where he fought evenly matched battles with the likes of Samson Dauda and Martin Fitzwater.

Biceps and triceps in one day

Krizo boasts some of the biggest arms in the entire IFBB Pro League. What's his recipe? Training biceps and triceps in one day. This combination has paid off for him in the long run and, as he says, works absolutely great for him.

If you want to try the Slovakian star's routine, here's a complete list of exercises from his current workout:

1. Cable TricepsPressdowns
2. Machine Preacher CurlBicep Raises on Scott's Bench
3. Smith MachineClose-Grip Bench Press (Smith Machine Close-Grip Bench Press)
4. Bicep Raises with Lower Pulley (Cable Curl)
5. Tricep Push-ups on Machine (Dip Machine)
6. DumbbellCross-Body Bicep Curl

Preparation that doesn't let up

Krizo himself is very open with his fans about his preparation and training regime.

"I currently train five times a week, but I plan to change that and go to six workouts a week," Krizoconfided to his followers. "Depending on my form, I may then adjust my training so that I train every muscle part - except my legs - twice a week."

Krizanek is used to measuring his strength against the absolute best and considering he has already won 7th place at Mr. Olympia (2023) in the past, he may shuffle the cards even more this year. It's clear from his latest video that he's well on his way to bringing another incredible package of massive mass and perfect preparedness to the stage.

Will you be checking out Kriz's training during your next "arm day"? Let us know in the comments how your workout went!