Alright, just finished going through a bunch of exercises, and this is pretty much what I did.
Major scale+all modes through two octaves and to a metronome. Double up each note if your working for speed. Don't double if your just working for finger gymnastics. Go through in 3rds, 4ths, 5ths, 6ths, 7ths, and octaves.
Here are the other scales that I do with those exercises: Whole-tone Diminished, Harmonic Minor, Hungarian Minor, Pentatonics, Blues scales
Do chromatic runs up and down fretboard, starting at different points, be sure to do a few past the 12th fret as well, learn to use your top note too.
Do triads/arpeggios to metronome. Majors, Minors, Sus's, Dims, Augs, all of them that you can create, be sure to establish a relationship between the intervals of each arpeggio, and your ear, so you'll notice these patterns in music.
Put a metronome to 16th notes, use all four fingers on your picking hand, and try to match every note, if four fingers really does not work for you, three will most likely work.
Slapping: Practice 16th note patterns thumbing, just like what you would be doing with your 4 (3) fingers. Do the same with plucking, and then do it alternating, slap pluck slap pluck. Do some of the scale exercises with thumbing/plucking.
Tapping: Do the scale exercises below the 12th fret with your left hand just hammering on. Then do them above the 12th fret with your right hand. Pick up some piano sheet music and play it.
Some very nice songs to check out in case you need a good workout as well.
Sacrifice Unto Sebek- Nile
Frantic Disembowelment- Cannibal Corpse
Reduced to Slavery- Dying Fetus
Eagle Nature- Cynic
Only Ash Remains- Necrophagist
Execration Text- Nile
Master of Puppets- Metallica
Aces High- Iron Maiden
Enjoy!
