How do I get the 4.0 software

how do I get the 4.0 software? I have never synced my phone to my computer

Never?  You'd better look into what you have to do if you change what iTunes library you sync to. Transfer purchases, extract your photos, make sure you have a contact in your address book on the computer so you can merge instead of overwriting the one on the phone. You need to get it syncing FIRST.

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