1) Slap/pop. Slap/pop. Rinse, repeat. (Octaves, mostly) Sorry, neighbors.
2) Arpeggios played over either a click, a drum loop, or even a song as long as the key matches. I work up to whatever tempo I can play them at fastest without being sloppy.
3) "Rio" by Duran Duran. If I flub the solo, I have to start over and play again. It is my number one warm-up song.
4) "Synchronicity 1" by The Police. Whew!
5) "Planet Earth" by Duran Duran because I hardly ever play with a pick; this is the one song in which I use one.
5) At least 20 minutes of improvising over various Chic songs and learning/practicing certain bass lines note-for-note...I usually pick out two or three songs a week to work through. If not Chic, James Brown. If Not James Brown, Motown/Jamerson or Duran Duran, sometimes Rose Royce.
6. By this point I've usually been playing for at least 45 minutes and time has become meaningless. Sometimes if I have material to run through for a band, I'll do that for at least an additional half hour and sometimes I'll just play along to whatever comes up on my iPod. At least a few times a week, I focus on learning lines note-for-note and jumping on YouTube if I get stuck and can't pick it out by ear. I keep telling myself I'm going to write out tabs or notation, but I've always had a really good ear and to me, it feels more natural and efficient...especially because as a classical pianist, I am virtually tethered to my sheet music and cannot memorize worth a **** because of this!
I also go through this site and pick out songs from various cover bands' sets in order to get familiar with what everyone else is playing so that I can make sure I know it too. Not in a creepy stalker way, but because I like you guys! :P I usually play for at least an hour and a half a day and at most, five hours, although it's usually broken up into two sessions, especially on days I have rehearsals. I get really antsy if I go a day without playing. I am also incapable of picking up the bass for any amount of time LESS than half an hour because I just enjoy it so much!