Now it's time to dig in!
Before you begin, please take the time to perform a proper warm-up and stretch! You can view my tutorial on this by clicking here.
Sample Workout Plan
Exercise 1: Downstrokes
Set 1 - 60 seconds: picking, 30 seconds: rest
Set 2 - 60 seconds: picking, 30 seconds: rest
Set 3 - 60 seconds: picking, 120 seconds: stretch, rest
(Sample tempo: 84bpm)
Exercise 2: Upstrokes
Set 1 - 60 seconds: picking, 30 seconds: rest
Set 2 - 60 seconds: picking, 30 seconds: rest
Set 3 - 60 seconds: picking, 120 seconds: stretch, rest
(Sample tempo: 84bpm)
Exercise 3: Alternate Picking
Set 1 - 60 seconds: picking, 30 seconds: rest
Set 2 - 60 seconds: picking, 30 seconds: rest
Set 3 - 60 seconds: picking, 120 seconds: stretch, rest
(Sample tempo: 168bpm)
Exercise 4: Alternate Picking (lead with upstroke)
Set 1 - 60 seconds: picking, 30 seconds: rest
Set 2 - 60 seconds: picking, 30 seconds: rest
Set 3 - 60 seconds: picking, 120 seconds: stretch, rest
(Sample tempo: 168bpm)
Exercise 5: Groups of Two
Set 1 - 60 seconds: picking, 30 seconds: rest
Set 2 - 60 seconds: picking, 30 seconds: rest
Set 3 - 60 seconds: picking, 120 seconds: stretch, rest
(Sample tempo: 92bpm)
Other suggestions:
Up, Up, Down, Down
Down, Down, Up, Down
Up, Up, Down Up
Up, Down, Up, Up
You can also create longer sequences, for example:
Down, Up, Down, Down, Up, Down, Up, Down
*Keep in mind that as with any workout, your body needs time to recover! You may see better progress, if you only practice this 1-2 times a week. For others, perhaps you will benefit from doing this every time you pick up the guitar.
Don't forget to keep track of your tempos, and strive for consistent gains!