Michal Krizo’s Intense Chest and Back Workout: Journey to the 2023 Olympia

In the world of bodybuilding, dedication, and constant improvement are the cornerstones of success. Michal Krizo, a prominent figure in Eastern European bodybuilding, exemplifies this ethos as he relentlessly prepares for the 2023 Olympia

Michal Krizo recently undertook a grueling chest and back workout, showcasing his unwavering commitment to sculpting his physique to perfection.

Michal Krizo: Rising Star in Bodybuilding

Michal Krizo has emerged as a formidable force in the competitive realm of bodybuilding. 

His journey began in the IFBB Elite Pro League, where he notched several impressive victories. However, Michal Krizo‘s aspirations transcended regional accolades. 

Michal Krizo's Intense Chest and Back Workout
via Michal Krizo Instagram Account

In 2021, he embarked on a new chapter by transitioning to the NPC and setting his sights on the prestigious Olympia stage.

Fast forward to 2023, and Michal Krizo has made significant strides in his career. His remarkable muscle mass and impeccable conditioning caught the discerning eye of bodybuilding aficionados. 

Nonetheless, his path to success was fraught with challenges. At the 2022 Amateur Olympia Italy, where he earned the coveted IFBB Pro Card, Michal Krizo faced criticism for his conditioning.

Undeterred by setbacks, Michal Krizo embarked on a transformative journey. He introduced cardio into his training regimen, escalated training volume, and focused on optimizing his digestion—an often-underestimated aspect of physique refinement. 

These efforts culminated in a resounding victory at the 2023 Empro Classic Pro Spain, securing his second Olympia qualification

Yet, Krizo remains relentless in his pursuit of perfection, eager to make his mark on the Olympia stage.

Michal Krizo’s Training Transformation

A critical turning point in Michal Krizo‘s journey was his post-2023 Empro Classic Prophase, during which he reduced his training frequency to three to four sessions per week. 

Michal Krizo's Intense Chest and Back Workout
via Michal Krizo Instagram Account

However, as the Olympia loomed nearer, he intensified his preparations. Currently, Michal Krizo trains six days a week, significantly increasing his rep volume to maximize muscle growth.

At 9.5 weeks out from the 2023 Olympia, Michal Krizo undertook a grueling chest and back workout

The objective was clear: to attain a more complete and awe-inspiring physique. 

Here’s an insightful glimpse into Michal Krizo‘s training routine:

Lat Pulldown

The session commenced with the lat pulldown exercise, targeting the latissimus dorsi muscles. 

This exercise aimed to enhance the width of Michal Krizo‘s already impressive back, setting the stage for a symmetrical and muscular physique.

Michal Krizo's Chest and Back Workout
via Michal Krizo Instagram Account

Barbell Bench Press

As the first chest-focused compound exercise of the day, the barbell bench press played a pivotal role in sculpting Krizo’s pectoral muscles. 

It also engaged his anterior deltoids and triceps, contributing to a well-rounded upper body.

Incline Dumbbell Rows

Building on the foundation laid by vertical pulling exercises, Michal Krizo incorporated incline dumbbell rows. 

This horizontal pulling movement is crucial for adding thickness to the back, creating a balanced and powerful physique.

Incline Barbell Chest Press

Incline pressing movements, such as the incline barbell chest press, emphasize the clavicular head of the pectoral muscles—the elusive upper pecs. 

Michal Krizo executed flawless sets of this exercise to enhance this challenging area.

Seated Cable Rows 

To target the upper and mid-back muscles, along with the latissimus dorsi, Michal Krizo turned to seated cable rows. 

This exercise also offered the added benefit of improving upper body posture, a crucial element in bodybuilding aesthetics.

Pec Deck Flyes

As the concluding exercise of the day, Michal Krizo employed pec deck flyes—an isolation movement known for its exceptional activation of the pectoral muscles. 

This exercise provided the final touch to his pectoral development, capping off an intensive workout.

In summary, Michal Krizo‘s chest and back workout included an array of exercises meticulously chosen to sculpt a balanced and formidable physique. The regimen comprised:

  • Lat Pulldown
  • Barbell Bench Press
  • Incline Dumbbell Rows
  • Incline Barbell Chest Press
  • Seated Cable Rows
  • Pec Deck Flyes

Michal Krizo‘s relentless commitment to self-improvement is evident in every rep and set of his grueling workouts. 

Michal Krizo's training
via Michal Krizo Instagram Account

As he prepares to face formidable competitors on the Olympia stage, his unwavering dedication serves as a testament to the spirit of bodybuilding—a journey marked by resilience, discipline, and the relentless pursuit of excellence.

While the path to the top ten at the 2023 Mr. Olympia is undoubtedly challenging given the formidable competition, Michal Krizo continues to push the boundaries of his potential. 

With each workout, he inches closer to his goal of becoming a top contender in the world of bodybuilding, leaving an indelible mark on the Olympia stage.

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