1: get ftp client, like cuteftp, file zilla, i think windows has one?
2: get your ftp info. you will need your host, normally ftp.yourdomain.ext (extension)
3: you should have a username and a password
You would enter them into your ftp program and then depending on your ftp program what happens will vary.
You should see the list of folders and files that are in your folder.
Refer to your ftp programs manual on how to upload