Hi,
FTP can performed via numerous different FTP clients. I personally use
http://filezilla-project.org/ which is available free for windows and basic tutorial is also available here: http://wiki.filezilla-project.org/FileZilla_Client_Tutorial_%28en)
You will also need to determine the correct location for the files to be uploaded. This will often be a www directory, but this is very much dependent on your individual installation, so you may wish to confer with whoever set-up your website, prior to commencing installation
Please be careful, if you are not technical, to make sure you have made a full backup of your files and database especially if you are deploying to a live shop. Most web-hosting have a control panel system e.g. cpanel or plesk that will allow easy backups to be created in-case of any issues.
Hope this answers your query.
Bright Software Solutions