It's pretty straight forward. Download and install the latest version, then just pick the button for what you want. You can have it check online for the latest bios and automatically d/l and flash it, or you can download the file to your HD first, then point it to the file you want, or you can just save your existing bios to a file.
It is really self explanatory, but if you need more help, shoot me a pm.
🙂