Because you did new exercises this week, you may find yourself more sore than usual. You can still do today's workout even if your muscles are still a little sore. You're upper body will get plenty of rest over the next few days.
As you continue through the Back to Fit trainer, don't forget about how important supplementation can be to your fitness goals. If you're not getting enough protein in your whole-food meals, then drink a protein shake. If you know you're not providing your body with those micronutrients it needs to function optimally, then add a multivitamin to your daily nutrition regimen.