You must have qflash. To use qflash do the following
1. Copy the bios file in a formatted (fat32) flash drive.
2. Boot up your system and press END to enter qflash.
3. Backup your old bios and flash the new bios.
4. DO NOT POWER OFF YOU SYSTEM. COMPLETE THE UPDATE PROCESS OTHERWISE IF THE BIOS GETS CORRUPT THEN YOU'LL HAVETO RLACE IT.