What if I don't get DOMS, not enough workout?
So I follow a 3 day routine (routine makes me repeat 2 muscle groups a week)which consists of(I'm unsure of some of the names of the exercises, sorry in advance):
Day one:
Bench press/Dumbbell Flys(IDK if that's the correct spelling) [4x10(4 sets of ten reps each, maybe formatting is the other way around, not sure)]
Incline bench press/cable flys [4x10]
Declined dumbbell press [4x10]
Dips/Pull overs [4x10]
Push downs/Skull crushers [4x10]
Close grip bench press/ Seated dips [4x10]
Pull downs/ Kick backs(unsure of the name) [4x10]
Dumbbell shoulder press/lateral raises [4x10]
Barbell shoulder press/ barbell upright rows [4x10]
Variations(3) of rear delt raises [21x3]
30-40 min low intensity cardio
Day two:
Squats/leg extensions [4x10]
Leg press/Hamstring curls [4x10]
Dumbbell steps/standing hamstring curls [4x10]
Dumbbell lunges/hamstring curls [4x12]
Standing calf raises [9x10]
Seated calf raises [9x10]
Variations of ab exercises [4x10]
Day three:
Power clings [4x10]
Barbell rows/wide grip pull down [4x10]
T bar rows/Close grip pull down [4x10]
Seated cable rows/One arm dumbbell row [4x10]
Barbell curls/Incline dumbbell curls [4x10]
Preacher curls/ barbell concentration curls [4x10]
Standing curls(variations)/Bicep curl machine [4x10]
Upper Barbell wrist curls [5x10]
Lower barbell wrist curls [5x10]
Dumbbell Handshake [4x10]
Wrist roller [4 Reps, length of cable]
30-40 min low intensity cardio
I rest 30-45 secs between each new set and 50sec-1min between series, and I do get incredibly tired, the thing is I don't feel sore afterwards, I do feel tired, but not the usual sore that comes from working out. I don't know if it's a bad routine, or my body's fault. Can anyone please explain to me what could be the reason of me not getting those DOMS? (IMHO I think DOMS are awesome, it's like rewarding pain)
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First, you make no mention of your training goals or experience, so, I'll assume it's general fitness. With that in mind, I'd say that using DOMS as a goal...
“IMHO I think DOMS are awesome, it's like rewarding pain”
...is not appropriate.
While there are several posts regarding DOMS on this site, I would refer you to the one I wrote on the relationship between DOMS and muscle hypertophy. It addresses a specific body part, but, is applicable in your instance. You'll see that DOMS is not necessarily a good goal. The absence of DOMS does not imply lack of improvement. It's simply an indicator of micro trauma to the muscle tissues caused by exercises that emphasize the eccentric phase (lengthening or stretching of the muscle).
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