Fujitsu Esprimo D343-U14 "bios"

[H141-uATX]

Hi There,
Im after some advice on how to update my bios? The machine is a Fujitsu Esprimo D343-U14 GS1 with a 7th gen intel i3 7100 with a H110 chipset.
In the bios it has a section to automatically update the bios, ive left it activated to update the bios daily etc but nothing seems to be changing/updating?
The version at the moment is Bios -10/12/17 R1.14.0 and it has not changed?
Ive also been to the fujitsu website to download the lastest version and tried to follow the instructions but not been able to get it to work, i downloaded this version D3430-U1xR1.31.0.BUP it mentions about adding the files to the root directory of a usb stick etc but im unsure how to that?
This is what the txt file in CPU-Z says about the bios?
DMI BIOS
vendor FUJITSU // American Megatrends Inc.
version V5.0.0.12 R1.14.0 for D3430-U1x
date 10/12/2017
ROM size 8192 KB

Any help would be very appreciated.

Ok thank you!