AMI bios extract and correctly using Phoenixtool

Hello,
Im confused...
Im using universal programmer and what to reflash bios with it.
Im playing with Asrock MB. Bios AMI http://www.asrock.com/mb/NVIDIA/939N68PV...ad&os=BIOS

First question : how can i extract .exe file to get .bin or .rom files? i think i tried everything but with no success...

Second question : tried reflash Dell n5110 bios but again confused.

Downloaded .exe file from dell support site, at once open with Phoenixtool or use command "writeromfile" and then use Phoenixtool ?

How's correct?

Thanks for sharing knowledge !