Michal Križo shares a workout for massive triceps and biceps in volume

Slovakian Michal "Krizo" Križánek wants to show the world that he is one of the best in the world when he returns to the stage. In a recent YouTube video, Krizo talked about how his training has changed and took viewers through an intense biceps and triceps workout. Michal Krizo, the 2022 star, has been attracting attention from around the world thanks to his physique, full muscles and monstrous vascularity. He debuted on the stage of the 2022 Mr. Olympia competition in 12th place, and since then Krizo has only improved his physique.

In 2023, this monster won gold at the Empro Classic Pro, securing another qualification for the biggest sporting event of the year. Beyond expectations, Krizo jumped to seventh place on the podium at Olympia 2023. He recently competed at the 2023 EVLS Prague Pro, but was edged out by winner Samson Dauda. If he hopes to appear on the Mr. Olympia stage later this year, he'll have to compete soon.

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Příspěvek sdílený Michal Križo Križánek (@ifbb_pro_michalkrizokrizanek)

Michal Križo and his arm training

Before the start of the training Križo revealed that the frequency of his training has changed and added that he now trains one body part and works out six days a week.

"Today it's triceps and biceps. The training plan has changed. Now I train six times a week. One body part every day. Triceps and biceps is not just one body part, but who would train just biceps or just triceps in a day?

Try Kriz's workout:

Cable triceps pushdowns - 4 sets of 7-11 reps
Close grip bench press - 3 sets of 8-14 reps.
Dumbbell Lying Triceps Extension - 3 sets of 10-12 reps
Cable Single-Arm Pushdown - 3 sets of 11-14 reps
Concentration Curl - 6 sets of 10-12 reps
Cable Bicep Curl - 2 sets of 13-14 reps

During the triceps rope pull, Križo offered insight into his rep ranges during warm-up sets.

"I don't count reps during warm-ups. I just do as many as I feel like doing. Sometimes it's 30-40 reps, always at least more than 20 reps. Just to warm up," Krizo said. "Yeah much lighter weight [during warm-ups] so I can do 20-30 reps. And when I'm done, maybe I can still do another 10. It's just to get some blood to the muscles. To loosen up the hamstrings and stuff like that."