1) you need a bootable floppy disk. you can either download one from bootdisk.com and create it, or you can format a floppy with system files (in winxp)
2) copy exe and bin to floppy, and make sure to write down exact name of bin file
3) boot off of floppy disk. at a: prompt, type name of .exe
4) follow instructions, which will consist of backing up your existing bios, and then flashing. When it prompts you for new bios, you need to enter the name of the bin file
5) upon flashing, reboot the computer, go into the bios, and choose "restore setup defaults"
6) reboot AGAIN, and make any bios adjustments that you might need.