BIOS update - no image file detected

I have seen the two post on this subreddit about this problem and I have followed the steps from the ASRock manual, they didn't help. I have an Asrock A320m Pro4 and I want to use a Ryzen 3 2200g with it. I bought an A6-9500 to boot so I could update the bios. I am using a USB thumb stick with exFat32 on the USB 2.0 port with the file un-zipped. I have tried using the Instant Flash utility but I always get back no image file detected. No matter if I use version 2.2 of 3.0. I know that I can't just use the newest version 5.90. [Here] (https://www.asrock.com/MB/AMD/A320M%20Pro4/index.asp#BIOS) is the website to the drivers if you want to try and help. The last thing I tried was internet flash and that gave an error or "No fireware update available now".