Oh boy!!!
Where should I start?? Andrew here is something that I tell all of my students and I also practice this myself.
No matter what you practice, you have to stay very focused. Here's what I mean. How many of us pick up our basses, play for about 20 mins, put the bass back down, and then think we just practiced? The human attention span is very short. So here is my suggestion.
Let's say for instance, you are working on Major 7 arpeggios up and down the neck. First off, you should be working on all twelve. Take each arpeggio and devote only two minutes to it. Literally set a timer for two minutes. When the time is up, move on to the next arpeggio. But while that time is ticking, you ONLY focus on that one arpeggio! Remember, you only have 2 minutes so even if the house falls around you, you stay with it.
Slow, fast it doesn't matter. Some keys may take a little longer to figure out so you may only get half way up the fingerboard on the harder keys. It doesn't matter, when that 2 mins is up, stop, take a breather, move on to the next one. I figure 2 minutes for each key with a minute in between for a breather gives you 3 minutes per key. Three times twelve keys will give you 36 minutes of intense, focused, practice time IN ALL TWELVE KEYS. Even if you bump it up to 3 minutes with a minute breather, you're still at 48 minutes. You won't get more out of such a short practice regement. From there, go ahead and treat yourself to learning a tune off of a CD, or catching a new slap lick. Remember, NO NOODELING!!!!
Try this EVERY day for a week, I promise you, you will not only know your arps cold, but you will also learn your fingerboard. You can apply this method to ANY lesson that you're working on too. The trick is the repetition doing it every day.
http://www.monotunesmusic.com is my website if you're looking for stuff to practice too. I just put a Major 7 lesson on there and I'm putting a minor 7 lesson up this week.
Hope this helps!!!!!
Peace,
Dino