You can make your own combinations but i do this exersice for the left hand
e-----------------------------------------1-2-3-4------------------
B---------------------------------1-2-3-4--------------------------
G-------------------------1-2-3-4----------------------------------
D-----------------1-2-3-4------------------------------------------
A---------1-2-3-4-----------------------------------------5-6-7-8-
E-1-2-3-4-----------------------------------------5-6-7-8---------
i think you get the idea and do it all the way up the neck and all the way back down. then you do the same thing but just a different pattern, i do: 1423, and 1324 in addition to 1234. start out slow and do it w/o distortion or not plugged in. and alternate pick, there are some other techinques but personally i find alternate picking the easiet and fastest.
for right hand speed you can try alternate picking each string indivually starting out slow then keep getting faster and faster until you reach the fastest you can pick and try to hold it.
thats all i know, you can find it all on the internet some where.
