flash bios step by step

hello everyone ,


I did a check with CPUID .
I noticed something was wrong " Rev. 0x96   ??Intel SA-00233 Vulnerable ??" .
[url=https://valid.x86.fr/kv2hrj][/url]

I think i need to update the microcode within the bios ?

I never flashed my bios before and i am still on version p1.30 on my ASROCK Z370 extreme4 .

I want to choose 3.20 from the website but i do not know what microcode it contains ?
This bios update has NO warning about not going back after updating .
https://www.asrock.com/mb/Intel/Z370%20Extreme4/index.nl.asp#BIOS

After downloading this bios update i want to choose

https://www.asrock.com/support/BIOSIG.asp?cat=BIOS9
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Method 2:

1:Please extract the zip file after downloading the BIOS rom file from ASRock website.
2:Save the BIOS files on a FAT32 formatted USB disk.
3:Press [F2] during POST to get into BIOS setup menu.
4:Select the Instant Flash utility under [Tool] menu to execute it.
5:ASRock Instant Flash will automatically detect all devices and only list those BIOS versions which are suitable for your motherboard.
6:Select the suitable BIOS version and click "Yes" to flash the BIOS.
7:The system will start to flash the BIOS.
8:Once the BIOS is flashed, it'll show "Programing success, Press Enter to reboot system". Please click "OK" to reboot the system.
9:After the system restarts, press [F2] to enter the BIOS setup utility during boot up. In Exit menu, please select "Load Default Settings" and press [Enter] to continue. Select "Exit Saving Changes" and press [Enter] to exit the BIOS setup utility. Now, the system is booting up with new BIOS.
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Before all these steps , do i need to go back to default settings ? mine is a bit tweaked i have overclocked settings for cpu and ram .

Do i need to unplug ,
1 : sata Hard drives/SSD's ?
2 : Video card ?
3 : RAID card ?
4 : RAM Memory ?
5 : mouse or keybord ? i do need 1 the bios

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Thank you .

Roelzxr .