Asrock 990FX Extreme3 ucode Update

[j19861986]

I want my Asrock 990FX Extreme3 have an ucode update
But I am so noob, that I can't figure out to update it
Have downloaded AMIBCP and MMTool... but cannot work it out

I have the packed ucode and the packed bios in attachment (one ucode and one bios)

Can someone please help me update FX-8350, cause I have VirtualBox that makes the system go unstable when it uses AMD-V
The ucode is from http://www.amd64.org/microcode.html (July 2013)
And the Original Packed Asrock 990FX Extreme3 bios v1.50