How to update my iphone 4 to a specific firmware?

My iphone is jaibroken and is running ios 3 point something.
if i update my iphone to a firmware will my data still be there?

You need to download the firmware you want to put on your phone, and then in itunes where it says restore you to to hold Ctrl and then click restore and it will bring a menu for you to select the file you want! Good luck, should be fairly easy as long as the file is good.

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