I basically do the PU, SU, and run/jog 3x/week. I'm doing fine on the running b/c I jog more than 2 miles during all of my workouts except I do a diagnostic APFT once every 2-3 weeks.

I have 2 questions:

1. What would be some good exercises to supplement the PU/SU end?


2. Would it be better to have a rest day or to do a different form of cardio (like bicycle riding) on my non-jogging days?

as far as the cardio, you can do it whichever way works best for you.

for example:

i have cardio every day and do at least 3 1/2-4 miles every day.

i also walk a mile at lunch and another mile before dinner. but i am a little hard core.

but i also know a few folks who run M/W/F and go bike riding T/TH/S and take Sundays off completely.

it's just a matter of personal preference and how much work you feel you need. if you're already in great shape, then it's okay to rest every other day. but if you need to put in some work, then go ahead and hit it everyday. 2-3 miles a day isn't that enough to warrant a mandatory rest day.

some good exercises to supplement what you're already doing could include:

bench press
incline bench press
bicep curls
tricep extensions
crunches
flutter kicks
leg lifts
back extensions
lat pull downs
dips

best of luck to you