Upgrading 3G to iPhone4 - How do I set new phone up?

Hi,
I am about to get my new iPhone 4. I currently have the 3G and all my apps are backed up on iTunes and I am about to back up my contacts too. When I get my new phone, what do I need to do to set it all up and have my contacts on there and all my apps that are currently both stored in my iTunes for a Back Up.
I'm also wanting to give my 3G to my girlfriend but I am unsure how that will work and if all the apps will stay on there etc, it's all a bit confusing for me! I would like to install it all within my iTunes so I can update / add music etc etc all for her without her having to do anything on it to get it all working.
If someone could help, I'd really appreciate it.
Many Thanks
Adam

http://support.apple.com/kb/HT2109
Here is an article that should help.

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