What started as an anomaly -- Linda Hamilton's sculpted look in Terminator 2 -- has gone grass roots, as muscles have metamorphosed into every woman's sexiest summer accessory for bared bodies. To speed you toward your own set of curves -- and their surprising long-life benefits -- Hamilton's personal trainers cooked up our exclusive upper-body workout.

   In most ways, the blockbuster hit Terminator 2 is old news. But the lean, sculpted physique of actress Linda Hamilton is still making headlines. Hamilton proved once and for all that muscles assert themselves on a woman in an entirely different way than on a man. Even though she played a tough-girl role, female viewers of Terminator 2 saw past that, and realized just how gorgeous the ripple of a muscle can be. Hamilton's trainer, Anthony Cortes, observes that "Linda sent out the message that you can lift weights and be muscular and well defined -- and still look great in an evening dress."

   To be sure, aesthetics is the prime motivation for many women who embark on strength training. They view muscle definition as the perfect complement to a sleeveless dress or a bikini, something to show off the look. These days, the cut of a well-developed triceps is as coveted as the cut of an expensive gem.

   Even fashion is fueling the lean, muscled look, particularly when it comes to the upper body. For years clothes have emphasized big tops and skinny bottoms (leggings under oversized sweaters or shirts). This year skirts and trousers are loose and tops are sleeveless, low-cut, clingy. The best accessories for this summer's clothes are strong chest muscles that give breasts a provocative lift, backs-of-arms that don't jiggle, biceps that swell into a gentle curve as a bare arm bends to bring a glass to the lips.

   But muscles make for more than just a pretty body -- they can make a body last longer. Strength training is one of the most effective anti-aging tactics you can tap into. Left to its own devices, the body naturally loses muscle as it grows older, causing the metabolism to slow and thus making it more likely that calories from food will be stored as excess fat -- which, in turn, makes the body a hotbed for such life-threatening conditions as heart disease and diabetes. Building muscle counteracts this process. According to Michael L. Pollock, Ph.D., director of the Center for Exercise Science at the University of Florida in Gainesville, strong muscles can help foil two of the most prevalent health problems associated with aging: Exercise that builds muscle is believed to build bone as well, thereby helping to ward off osteoporosis, while keeping the muscles that support the spine supple and strong can do wonders for preventing low-back pain. Strength gains also mean less demand on the heart when you exert yourself physically.

   Even so, many women venture into the gym cautiously, afraid of getting big muscles. Rich Barretta, Mr. America for 1987 and a trainer at New York City's David Barton Gym, explains that it isn't easy to build up big muscles. Women body builders who aspire to bulk up spend years in training, lifting super-heavy weights and eating large amounts of protein to fuel their efforts. Women just aren't programmed to pump up like men.

   Besides, to a certain degree you can control how strength training will make you look. Just how chiseled your body appears depends on how much fat you have and how often you lift weights as well as how intense your workouts are. If you want the Hamilton Terminator 2 look, for instance, you'll have to set aside several hours, six days a week, for exercise. On the other hand, if you just want to reap the longevity benefits of strength training, you can get away with two-days-a-week workouts. These days, even Hamilton herself has slacked off to a less intense workout.

   The routine that follows, designed especially for Longevity readers by Cortes, owner of Specialized Exercise Training Systems, and fellow trainer Douglas Yee, will get you started. It's an upper-body workout that can be adapted to your personal goals (see chart below), whether you want a little age-defying strength or show-off sculpting. Either way, you'll be seeing results in time for summer baring.

   The three upper-body workouts code-signed by Cortes and Yee, described in the chart below, draw from the same group of exercises, but differ in terms of results. If you could care less about muscle definition, but would like to do enough weight training for muscle tone and health, do Workout 1. If you've set your sights on a pretty "cut" and some significant gains in strength, do Workout 2. If your goal is to achieve something akin to Linda Hamilton's Terminator 2 physique, Workout 3 is a great start -- it will yield the maximum muscle you can get on your own.

   For all three workouts, you will need weights -- a buildable dumbbell set and a barbell are ideal because they will give you the most weight options -- as well as an incline bench. The amount of weight you use will depend on you: For each exercise, pick the heaviest weight that will allow you to complete eight repetitions while maintaining good exercise form; when your muscles don't feel tired by the last rep or two, increase to ten reps, and then to 12. When 12 reps is easy, increase the amount of weight you use and start over with weight.

These upper-body exercises are all you need to put some shape into summer-bared arms -- or go all the way to real sculpted definition.

1. Dumbbell bench press

(FOR CHEST)
A. Lie on bench with knees bent and feet flat on bench. Holding a dumbbell in each hand, straighten arms directly above chest, palms facing feet.
B. Bend elbows until upper arms are even with chest. Return to starting position.

2. Inclined dumbbell flies

(FOR CHEST)
A. With bench in inclined position, lie on back, legs bent and feet on floor. Grasping a dumbbell in each hand, straighten arms above chest, weights together and palms inward.
B. Slowly bend arms until elbows drop just below chest level. Return to starting position.

3. One-arm dumbbell rows

(FOR BACK)
A. Place your bent left knee and left hand on a flat bench. Hold a weight in your right hand and straighten your right arm toward the floor until you feel a slight stretch in your upper back.
B. As if pulling something from the ground, bend your right arm as far as possible, keeping your elbow near your body. Return to starting position. Complete all your sets on one side, then switch to the other.

4. Bent-over bar row

(FOR BACK)
A. Stand at end of inclined bench, holding barbell with hands slightly wider than shoulders. Bend forward so that forehead rests on bench. Feet are shoulder-width apart, knees relaxed and abdominals tight.
B. Bring barbell as close to chest as possible. Return to start.

5. Lateral raises

(FOR SHOULDERS)
A. Stand with feet shoulder-width apart, knees relaxed. Grasp a dumbbell in each hand and position arms at sides, palms facing in and elbows soft.
B. Raise arms straight out to sides to shoulder level, palms facing floor. Lower arms to starting position.

6. Front raises

(FOR SHOULDERS)
A. Stand with knees soft and feet shoulder-width apart. Hold a dumbbell in each hand, palms forward.
B. Raise arms to shoulder level, keeping shoulders and elows relaxed. Lower arms to starting position.

7. Standing curls

(FOR BICEPS)
A. Stand with feet shoulder-width apart, knees relaxed. Hold a bar in front of your body with hands slightly wider than shoulder-distance apart. Palms face forward.
B. Bring bar toward chest, keeping elbows in and abdominals tight. Don't let wrists bend backward. Lower bar to starting position.

8. Kickbacks

(FOR TRICEPS)
A. Stand with knees bent and left hand on left knee for support. With a dumbbell in right hand, bend elbow, keeping it next to waist.
B. Straighten arm, elbow close to body; lift straight arm just slightly at the end of the move. Return to starting position. Complete all sets, then switch sides.

MAURA RHODES CURLESS, LONGEVITY MAGAZINE, June 1993.